Self-Care for Extremely Busy Women: Recent Episodes
Suzanne Falter
Learn healthy routines, anxiety self-care, letting go of guilt, and more … especially if you have no time for self-care. Helping you get back to YOU when you’re busy.
A soothing, inspiring half hour of self-care insights, expert interviews and Q&A for women who are just too busy to focus on self-care with author Suzanne Falter.
Discover how to create a new, different, better life that truly honors the person you were meant to be.
Note: This is the final show I’m creating for this podcast. I’m moving on to do other things—like write a biography of my father, the artist John Falter. After this one, they’ll all be online and searchable… enjoy!
You CAN get the alone time you need--even when you’re overwhelmed by life. This show’s about how to use that time to soothe your soul, meet your needs, and come back stronger than ever.
I don’t know if you’re like me, but about now I could go for some alone time. I’d just LOVE to hunker down in a long hot bath, or freely, leisurely wander the farmer’s market, or the rose garden up the street, now in full bloom.
And if I let myself, I will! But…will I? Will you?
That’s why this show is all about getting our much-needed alone time. Did you know there’s even been research that proves how essential it is for re-grounding us?
If you have small children or an elder to care for. If you’re just trying to juggle career and life, it may seem impossible to take some time just for you.
Whatever the case may be, know that this episode will CHEER YOU ON, past the guilty feelings, the hesitancy and the thought that it’s impossible … towards a little soothing alone time of your own.
Godspeed, my friend. Stay safe …
PS. If you haven’t ever heard my essay, Why Women Get Weepy, check it out. It’s a natural fit as the intro to today’s show …
Suzanne
LINKS
USE THIS LINK FOR AG1: athleticgreens.com/BUSYWOMEN
Get a FREE 1-yearsupply of Vitamin D AND 5 free travel packs with your first purchase
My blog – Why Women Get Weepy
My Amy Maricle podcast (from Self-Care Soother) on Art Journaling
My Julie Yogaressa podcast on Yoga Nidra
ABOUT SUZANNE FALTER
Suzanne Falter is the author of a memoir about her daughter Teal’s death Free Spirited; How My Daughter Healed Me from the Afterlife. She is also an intuitive coach who helps people find relief from crisis, confusion, and stress. Suzanne hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe.
Often the most overlooked part of our self-care is simply our bodies. Learn how to listen to yours more closely to learn all kinds of clues about yourself, life and your path.
In today’s show, we’re beginning with an essay I wrote in 2016 called The Eight Secrets of Emotional Self-Care. Why? Because this is an often overlooked but critical part of the self-care path. I hope you find it useful.
One of the many unexpected gifts that came from my daughter Teal’s death was a precious, slightly tattered red spiral notebook filled with healing wisdom. In it are hundreds of channeled quotes and insights she received in meditations. This is where I begin my conversation with you about the healing wisdom of the body.
To that end, I begin by reading a popular essay I wrote a while back called ‘Are Your Hot Flashes Trying to Tell You Something?’ Read on – and listen in -- if this applies to you. This is wisdom that can be applied across the board, no matter what uncomfortable or uncommon body symptoms you are experiencing.
It’s old news that there is a powerful body-mind connection, of course. But Teal’s take on it is special I think. So I spend a fair amount of time in the main section of the podcast talking about her ideas on what the body tells us about our minds.
You will learn:
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How to observe what is going on in your body – and see if you’re squelching that information
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Some helpful questions you can ask yourself about your own body discomforts
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What cravings might be trying to tell you
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The four most common emotions we try to suppress, mask or avoid … though our bodies won’t let us do that for long
Hope this gives you some food for thought.
Namaste,
RESOURCES
USE THIS LINK FOR AG1: athleticgreens.com/BUSYWOMEN
Get a FREE 1-yearsupply of Vitamin D AND 5 free travel packs with your first purchase
Suzanne’s newest book, Free Spirited
The Eight Secrets of Emotional Self-Care
https://suzannefalter.com/self-care/eight-secrets-emotional-self-care/
Link to Christiane Northrup’s book The Wisdom of Menopause
ABOUT SUZANNE
Suzanne Falter is the author of a memoir about her daughter Teal’s death Free Spirited; How My Daughter Healed Me from the Afterlife. She is also an intuitive coach who helps people find relief from crisis, confusion, and stress. Suzanne hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe.
How to Use AI for Self-Care
My guest this week is AI pundit, video expert and all-round enthusiast of cool things, my friend Jon Leland of the Video Mojo podcast. He’s the guy who’d know this answer, being someone who really enjoys spirituality and all that comes with it.
In our conversation we get into
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How to deal with difficult relationships,
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How to feel better about your self-esteem
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Creating a self-care schedule for the day
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Creating workouts for specific goals
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Specific coaching on how to talk to ChatGPT
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How to create your own personal ‘FlatterBot’ when you’re feeling down
Lots of fun to be had here—not to mention some practical, honest to God help and support.
Enjoy!
Suzanne
RESOURCES
Websites Jon Leland mentioned:
ChatGPT
Unsplash
Jon Leland’s Video Mojo podcast
OUR GUEST
Jon Leland has been a media innovator for over 50 years. Currently he is host & producer of the Video Mojo video podcast, a B2B video marketing influencer, and president-creative director of the video content marketing agency, ComBridges.com. Jon is a passionate advocate for the use of leading edge video and AI technologies to enhance human creativity and to empower marketing built on authenticity.
minute meditation that really helps YOU check in with YOU.
May this help you stay grounded in yourself, friend.
Much love,
Suzanne
RESOURCES
Link to Tiny Buddha essay
The Joy of Letting Go
What does it take to truly let go of all the worries, fears and doubts that keep you up at night? It requires surrendering, completely. Letting go of all the negative talk in our heads, and the heaviness in our hearts.
Let Suzanne’s book, The Joy of Letting Go, take you through any crisis. Wise, warm and funny.
It’s time for Best of Best of… as in the very best, most popular episodes from this show. So here’s a replay of one that you all have loved a lot!
I’ve chosen to replay a very popular segment I ran a while ago, The Strangely Addictive Nature of Stress. It really expands on this idea that some of us really need to hang out in ‘the emotional drugstore’ as our addiction to adrenaline grows.
Here are some actual steps you can take to help with this situation.
If anxiety is getting the better of you … here’s a simple, easy solution.
May all of this serve you well!
With love,
Suzanne
LINKS
The Joy of Letting Go
What does it take to truly let go of all the worries, fears and doubts that keep you up at night? It requires surrendering, completely. Letting go of all the negative talk in our heads, and the heaviness in our hearts.
Let Suzanne’s book, The Joy of Letting Go, take you through any crisis. Wise, warm and funny.
We all have problems... but we don't have to have the same old same old for infinity. Not at all!
Here I share the story of how I began to break down the old structures that kept me rigidly in place. Because if I can do it, well... so can YOU.
May this help you with wherever you're stuck or feeling frustrated today. And may you relax and dissolve a little of that old gunk in the meditation that follows.
Love,
Suzanne
Learning how to eat more mindfully, and not emotionally overeat is a skill many of us need to learn. Suzanne talks to Jessica Procini, emotional eating expert, on how our relationship with our mothers is often a factor in our food issues.
Perhaps you over eat, over drink, over drug, over shop… whatever your ‘ism’ is, issues with the emotional attachment with your mother may be at the root of it.
Jessica shares ideas on
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Why mother-daughter relationships can be so tricky
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Using substances to cope, and alternatives that are healthier
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The connection between overwork and overeating
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How to know if your mother is triggering you
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What to do if your mother is active in your life—and things are tricky
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Body shame v body positivity
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The impact of how we dress and what to do about it
SO much here… a very rich topic indeed.
With love,
Suzanne
PS. Don’t forget to check us out for more self-care goodies on Friday!
RESOURCES
Suzanne’s new memoir, Free Spirited
Jessica’s Website
Jessica’s Freebies
OUR GUEST
Jessica Procini is on a mission to help high-achieving women heal the roots of their emotional eating. When Overeaters Anonymous and therapy weren’t enough to help her end her fight with food, she spent ten years in research before developing her signature healing framework, Escape From Emotional Eating®, which has helped women reclaim their power over food. Now that she’s been 100% free from her compulsions with food for over 5 years, Jessica helps female entrepreneurs and executives do the same at EscapeFromEmotionalEating.com.
Overcoming perfectionism sometimes is as simple as relaxing... and listening to what your body needs, here and now.
This simple 20 minute guided visualization will help you come back to yourself... so you can be the very best version of You.
Namaste,
Suzanne
Our theme this week is overcoming our innate perfectionism. As busy people, we’re bound to be hard on ourselves.
Yet, as I discovered after Teal’s death, perfectionism is just a tired old habit—one that can be ultimately released and discarded.
I begin this show with an easeful essay I wrote back in 2012, On Loving My Imperfection, from my book Surrendering to Joy. Then I add a few updates notes and observations of my own.
May it inspire you to relax, ease the pressure and love yourself more…even when times are tough.
Much love,
Suzanne
PS. Don’t forget to check out a special meditation I created for overcoming our perfectionism. All part of Meditation Friday this week. See you there!
RESOURCES
USE THIS LINK FOR AG1: athleticgreens.com/BUSYWOMEN
Get a FREE 1-yearsupply of Vitamin D AND 5 free travel packs with your first purchase
Suzanne’s book, Surrendering to Joy
Suzanne’s newest book, Free Spirited
ABOUT SUZANNE
Suzanne Falter is the author of a memoir about her daughter Teal’s death Free Spirited; How My Daughter Healed Me from the Afterlife. She is also an intuitive coach who helps people find relief from crisis, confusion, and stress. Suzanne hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe.
In keeping with this week’s theme—using affirmations to change your life—I’ve created a special guided visualization that runs about 15 minutes.
It’s all about finding what no longer serves you in your ‘mental garbage’ as this week’s guest Ashley Diana (See ‘Can Affirmations Truly Change Your Life? (Yes!)’ Episode 240) put it. See our last show if you want to learn more.
You CAN indeed evolve with these powerful mind-shapers, as ‘Affirmation Babe’ Ashley teaches us.
May this meditation I created help you open up to receive her work, and make affirmations a part of your life.
Sent with love,
Suzanne
This week’s theme is changing your mindset through affirmations… and making it really stick. I’ve interviewed host of the Affirmation Babe podcast, Ashely Diana, who is a font of great information on the topic. I know you’ll love this conversation as much as I did!
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What are affirmations
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How she got into it
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Morning routines that use affirmations
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How affirmations can effect your entire life—and friendships
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Using affirmations for anxiety
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Putting your new affirmation habit on your devices
So much here to learn from and grow with!
Namaste,
Suzanne
RESOURCES
USE THIS LINK FOR AG1: athleticgreens.com/BUSYWOMEN
Get a FREE 1-yearsupply of Vitamin D AND 5 free travel packs with your first purchase
Affirmation Babe Podcast
OUR GUEST
Ashley Diana is founder of Affirmation Babe, a podcast and self-development brand reaching over 6 million listeners worldwide. Ashley’s mission is to change people’s lives by changing the way people speak to themselves. Affirmation Babe creates modern affirmations and self help products that are motivational, inspirational and transformational.
I created this guided meditation with you in mind if it’s hard to take time to meditate and rest. It takes about 12 minutes to complete... ahhhhh....
May this meditation help you get back to real rest and relaxation. Here’s to you!
Suzanne
PS. Don’t miss the show that came out earlier this week, Give Yourself Permission to Rest. Look for it right here!
All content in this podcast can be found on Suzanne’s website at www.suzannefalter.com
ABOUT SUZANNE
Suzanne Falter is the author of a memoir about her daughter Teal’s death Free Spirited; How My Daughter Healed Me from the Afterlife. She is also an intuitive coach who helps people find relief from crisis, confusion, and stress. Suzanne hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe.
If this show seems different, it’s because it is. I’m now releasing two shorter shows per week, including one of Fridays that is nothing more than a guided meditation on a particular topic. This will be easier for you to find if you want to do replays. Enjoy!
For some reason we are incredibly adverse to taking time to rest and relax, us busy people. So to that end, I’ve made a list of ways you can actually build more rest time into your life. Because as we all know, it’s beneficial. Even critical, for reasons I share here.
Ways to give yourself more rest time:
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Practice breathwork as soon as you wake up, just for five minutes
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Forgive those who anger you. Just let that sh*t go.
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Acknowledge yourself. What’s this have to do with rest? Plenty—here’s where the permission comes in
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Take back lunch
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Turn off your phone even in small increments
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Start to walk places or ride a bike there (especially if you have no time for exercise)
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Take more naps
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Ask yourself what you need and provide it
May this help you get all the rest you need!
Suzanne
PS. Don’t miss the meditation designed to help lock this rest time in…find it here on ‘Meditation Friday’.
RESOURCES
Bored and Brilliant: How Spacing Out Can Unlock Your Most Productive & Creative Self by Manous Zomorodi
All content on Suzanne’s website at www.suzannefalter.com
ABOUT SUZANNE
Suzanne Falter is the author of a memoir about her daughter Teal’s death Free Spirited; How My Daughter Healed Me from the Afterlife. She is also an intuitive coach who helps people find relief from crisis, confusion, and stress. Suzanne hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe.
I begin this show with an essay I wrote a while back called How I Learned to Do Too Much … And What I’m Doing About It. In it, I share how my childhood affected my need to overdo and overachieve … and how I’ve been resolving that for myself. And why so many of us feel ashamed if we don’t constantly empty out our endless To Do lists – and how Teal managed life without a To Do list.
I spend the rest of the episode sharing some ideas about the real basics we need self-care … especially if we are driven women. I got on the path after my daughter Teal’s death, and the collapse of all the structures in my life. Such wonderful things have come out of this, I knew I just had to share these ideas.
I cover the following:
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How I went from being a workaholic to finding balance in life
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Why self-care is so critical for us
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The gift we are given at birth that is grounded in self-care
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The mindsets that keep us stuck in poor self-care
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One of the most basic self-care actions we forget
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Different reasons we overwork … and what you do about it
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Some great, grounding questions to ask yourself
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How to find more time for self-care
Listen … and relax …. And while we’re at it, here’s some writing you can do.
Questions for Assessing Your Own Self-Care
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How would you describe your general state of mind?
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How’s your energy?
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How would you describe your self-care?
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When was the last time you took a fun vacation?
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Where do you find the fun in life?
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Is real fun happening often enough?
May you enjoy!
Suzanne
RESOURCES Suzanne’s new book
Free Spirited; How My Daughter Healed Me from the Afterlife
Suzanne Falter is the author of a memoir about her daughter Teal’s death, Free Spirited; How My Daughter Healed Me from the Afterlife. She is also an intuitive coach who helps people find relief from crisis, confusion, and stress. Suzanne hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe.
Are you a little bit of a drama queen? If so… great! I wrote the first part of this show for you. It’s from my book, The Extremely Busy Woman’s Guide to Self-Care… and it’s all about letting go of the need for drama in your life.
Then I move on to interview a fabulous guest, Amy Green Smith, who has the final word on people pleasing—an insidious habit that can really rob our personal power.
Among other things, we discussed:
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What is people pleasing and why does it matter?
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The connection between people pleasing and childhood trauma
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Signs you may be a people pleaser
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How different this is from being conflict avoidant
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Why we get stuck in this habit
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The key to recovery
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How to manage the fallout from speaking our truth
May this show help you resolve any current sticky wickets!
With love,
Suzanne
RESOURCES
Audiobook of The Extremely Busy Woman’s Guide to Self-Care
USE THIS LINK FOR AG1: athleticgreens.com/BUSYWOMEN
Get a FREE 1-yearsupply of Vitamin D AND 5 free travel packs with your first purchase
Amygreensmith.com – Amy’s website
The Bold Faced Truth podcast
Amy on Instagram
OUT GUEST
Amy Green Smith is a certified and credentialed life coach and hypnotherapist, masterful speaker, and courageous communication expert. Amy uses her roles as a coach, writer, podcaster, and speaker to move individuals to a place of radical personal empowerment and self-worth. With an acute focus on helping people “find their voice,” she is highly sought after for her uncommon style of irreverence, wisdom, and humor and has been a featured expert in Inspired Coach Magazine and on Fox 5 San Diego.
This episode is all about things ephemeral—so I begin with a particular passage from my new book Free Spirited; How My Daughter Healed Me from the Afterlife. Because hey—how I met my wife, the love of my life, IS a really great story and it was guided by Teal!
What follows is an interview with medium, shaman and energy healer, my friend Michaela McGivern. She shares with us a lot of wonderful insight and experience into what a medium really can do for us.
Among other things, I learned
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What is ‘a structure’
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The difference between energy healing and medium work
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Why she does this work
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The difference it can make for people
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When to call in a medium
And we had some delightful messages from Teal about our life purpose and how to put meaning back into our lives.
May you find something of value to help you on your path.
Much love,
Suzanne
RESOURCES
Suzanne’s new book, Free Spirited; How My Daughter Healed Me from the Afterlife
Tapping into the Other Side–My Gift from Teal
Michaela McGivern’s website
USE THIS LINK FOR AG1: athleticgreens.com/BUSYWOMEN
Get a FREE 1-yearsupply of Vitamin D AND 5 free travel packs with your first purchase
OUR GUEST
Michaela is a Psychic Medium, Shaman and Energy Medicine Healer who facilitates communication between those that have passed on and their loved ones. She has been practicing Energy Medicine healing for more than 20 years in the US and Europe. Born with clairvoyant and clairaudient abilities she is able to access the seen and unseen realms to bring comfort, completion, and profound healing to her clients. She has two grown children who live in Belgium and lives with her husband in Asheville, NC. When she is not working, she delights in dancing, vocal improvisation, and cooking to feed her soul. Exploring new places on this planet, and beyond, are her passion.
Suzanne discusses ‘over-producing’ – doing more than is actually needed at any given time. Hence the reason so many of us have no time for self-care.
Today, I begin the show by blowing the trumpet and giving you a wake-up call. This essay, inspired by the post of a dying member of our Facebook Group, Self-Care for Extremely Busy Women, instantly stops all of our protests to self-care.
Then I follow that up with this question… are you doing too much? Are you actually over-producing?
You know this is you if you’re the last one out the door at work, if everyone comes to you to solve their problems, if you find yourself unable to say ‘No’.
Take a listen if you truly believe you don’t have time for self-care … or if you just want permission to be … good enough! Because honey – you most definitely do! This one’s for you.
You’ll find more about this idea of ‘overproduction’ in the book that started this podcast, The Extremely Busy Woman’s Guide to Self-Care
May today’s show get you to stop, think about how you’re using your time, and make choices that help you get back to YOU.
You can do it. I promise.
Love,
Suzanne
RESOURCES
Suzanne’s Blog: Wake Up Call- How Will You Look Back on Your Life?
The Self-Care Group for Extremely Busy Women on Facebook
The Extremely Busy Woman’s Guide to Self-Care book
ABOUT SUZANNE
Suzanne Falter is the author of a memoir about her daughter Teal’s death Free Spirited; How My Daughter Healed Me from the Afterlife. She is also an intuitive coach who helps people find relief from crisis, confusion, and stress. Suzanne hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe.
We start this episode with a little chat about mom—specifically mine, and what it took to come to a place of peace and forgiveness with a difficult mother. Truthfully, this is how you surrender big loads of grief, shame, anger and more you might be carrying if you come from a dysfunctional family. This was excerpted from my book, Surrendering to Joy.
My guest is a powerhouse personal trainer and online exercise influencer, Jaime Filer. Jaime had a lot to say about what functional exercise looks like and how to align your mindset so you’ll actually do it. Because that’s the thing. Unless your mind is in the right place, you simply won’t DO the online exercise.
Will you?
Among other things, we talked about:
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Why people resist working out, and what ‘Gym-timidation’ is
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How exercise impacts folks with anxiety
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How much exercise we actually need
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What her process is in working with people
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What to do with kids in the house when you want to work out at home
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What if you’re just too busy to get started?
It’s an inspiring show… enjoy!
Best as ever,
Suzanne
RESOURCES
Surrendering to Joy
Free Spirited; How My Daughter Healed Me from the Afterlife
jaimefiler.com
Jamie’s Instagram
Jaime’s free Anti-Gym Anxiety ebook
OUR GUEST
Jaime Filer has her Bachelor of Arts in Kinesiology, is a published fitness model, a renowned Instagram influencer in the LGBTQ community, and an online personal trainer. She helps her clients integrate mental and physical health in order for them to overcome overwhelm and reduce their anxiety.
Suzanne shares ideas about conscious spending, and creating far more serenity with your money—a fundamental act of self-care.
We open this show with an encouraging little talk about how to stop ‘shoulding’ on yourself, and making yourself wrong. What a way to lose our power. So here are some helpful alternatives.
In a heart to heart talk about money, Suzanne shares what she’s learned about making conscious spending a priority in her life. In moving from being a compulsive spender back to healthy balance with money, she learned some really useful tools she shares here.
They include:
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Getting out of denial around money
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Where to find help
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Why it’s okay to talk to friends about money—and why you must
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Tools for actually organizing your finances
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Healthy money habits
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Where to look to save
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Some ideas for increasing your income
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An inspiring money story to help you get started if you need mindful money magic
May this bring a little light to a topic often kept in the dark….
RESOURCES
USE THIS LINK: athleticgreens.com/BUSYWOMEN
Get a FREE 1-yearsupply of Vitamin D AND 5 free travel packs with your first purchase
Suzanne’s new book, Free Spirited; How My Daughter Healed Me from the Afterlife
Suzanne’s Blog How to Stop ‘Shoulding’ On Yourself
Debtor’s Anonymous
Business Debtor’s Anonymous
Underearner’s Anonymous
ABOUT SUZANNE
Suzanne Falter is a speaker, writer, podcaster and essayist whose work has been featured in SELF, O, More, Tiny Buddha and The New York Times. She is the host of The Self-Care for Extremely Busy Women and Back to Happy podcasts, and has been heard widely on podcasts and radio including Coast to Coast AM. She’s the author of multiple self-help titles including The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Learn more at www.suzannefalter.com
Today’s show is all about letting go and managing grief when it comes up. There are all kinds of grief, from everyday loss like the grief of not getting a desired promotion to the grief of suddenly losing your partner.
My opening essay tackles the interesting question of what it takes to connect to the other side—with some sage words from Teal’s journal. Then I get into the real nitty gritty of serious loss with my guest, Cheryl Jones, host of the Good Grief podcast.
Her calm, grounded, old soul wisdom will help you tackle the hardest parts, and know you are truly not alone. I loved talking to her, especially as we compared notes about the fantastic, transformational crucible that grief is…if you manage it the right way.
We talked about:
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Cheryl’s Four Things You Need to Navigate Loss
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Why she actually loves grief and focusses her work on it
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When does the transformation actually begin in grief?
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How to accept support even if you don’t want it
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How denial can take grief off the rails
It’s a though-provoking show… and I hope it serves you well!
With love,
Suzanne
RESOURCES
Suzanne’s new book, Free Spirited; How My Daughter Healed Me from the Afterlife
USE THIS LINK: athleticgreens.com/BUSYWOMEN
Get a FREE 1-yearsupply of Vitamin D AND 5 free travel packs with your first purchase
Suzanne’s blog How Do You Connect to the Other Side?
Cheryl Jones’ website, weatheringgrief.com
Cheryl’s podcast, Good Grief
Contact Cheryl
OUR GUEST
Cheryl Jones is a grief counselor. During her education as a Marriage and Family Therapist, her first wife was diagnosed with Multiple Myeloma, which was at the time a uniformly terminal illness with a six month to one year prognosis. In the eight years that followed, Cheryl engaged daily in the work of preparing for her death. After her wife’s death, Cheryl immersed herself in her own multifaceted grief, surprised by frequent moments of joy.
Listen to Chapters four and five of the audiobook of Free Spirited; How My Daughter Healed Me from the Afterlife, written and narrated by Suzanne Falter.
This is the last sample being offered of the audiobook.
You can find it for purchase on Amazon here.
I begin today’s show with a blog I first published… oh, maybe back in 2013? It’s called How to Stop Having Same Old Problems… and it’s about exactly that. Yeah, okay. It took me a major life crisis to move past some of the old detritus. But must it always take a crisis? I share thoughts on how to weave your way past the roadblocks and problems you’re just sick to death of having.
And on to relationships!
My guest this week is Shena Lashey, host of the Black Girls Heal podcast and a coach, brings us some really good insight about the nature of addictive relationships. I learned all about the fraught give and take between love avoidants and love addicts… and I hope you will, too.
We talked about:
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How her own relationships showed her what was needed
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What love addiction has to do with trauma
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How love avoidants can’t resist love addicts and vice versa
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How systemic racism contributes to the trauma for women of color
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What to do about it, and how Shena works with her clients
Shena’s perspective is warm, real and wise… I hope you love this chat as much as I did.
Love,
Suzanne
RESOURCES
Suzanne’s blog, How to Stop Having the Same Old Problems
Free Spirited; How My Daughter Healed Me From the Afterlife
Shena Lashey’s podcast Black Girls Heal
Shena Lashey’s website, coaching, etc.
OUR GUEST
Shena Lashey is host of the Black Girls Heal podcast, and a former Licensed Professional Counselor who specializes in helping women heal from unresolved childhood trauma wounds, break free of addictive relationships, compulsive sexual patterns, intimacy disorders, and build a healthy sense of self-worth and value.
Take a listen to a chapter from Free Spirited; How My Daughter Healed Me From the Afterlife, written and narrated by Suzanne Falter
Available in ebook, paperback and audiobook on Amazon and elsewhere.
This episode starts with a nod towards the ephemeral. Do you believe in angels? I never did until Teal died, and she pretty much turned into one.
That’s partly what I write about in my new memoir, Free Spirited; How My Daughter Healed Me From the Afterlife. I am now convinced that angels are real—and have included plenty of examples for you skeptics out there. (That used to be me!)
Then I go on to share 20 different ways you can use right now to start to get the tension out of your body. Why? Because tension is beyond harmful. It can disturb everything from your heartbeat to your nervous system and your brain.
Here I’ve listed the eleven lesser known ways to get tension out of your body… with links to find what I’m talking about.
BETTER KNOWN WAYS—LINKS
Kashi Ananda Yoga online
Box Breathing video
Insight Timer
Suzanne’s blog for meditation resistors
LESSER KNOWN WAYS
- Yoga nidra
a. Julie Yogaressa’s Calm Yoga Nidra Playlist
- Listen to Healing Bowls/Chimes
a. Spotify – Sound Bath Playlist
b. My show with healing bowl symphony folks Simona + Guy
- TRE – Tension & Trauma Releasing Exercises by David Berceli
a. https://traumaprevention.com/
b. Shake It Off Naturally book
c. Shake It Off Naturally streaming video
-
Pet therapy (get dog to lie on you)
-
Standard Foam roller
a. Basic roller in many sizes
- Sue Hitzman’s MELT method
a. Link to foot and hand balls
b. Link to Melt Method Book
c. Link to Melt Method Soft Roller
- Qigong
a. Qigong Basics streaming video
-
Laughter medicine
-
Inhaling relaxing aromatherapy
a. Lavender Essential Oil
b. Aveda Stress fix Rollerball
110.Journal until the tension leaves your body
111.Put hand on gut and focus on tension in your body until it moves, breaks up or dissolves
Suzanne’s essay, Are Angels Really Around Us?
Suzanne’s new memoir, Free Spirited; How My Daughter Healed Me From the Afterlife
May this serve you well.
Namaste, friend.
Suzanne
ABOUT SUZANNE
Suzanne Falter is the author of a memoir about her daughter Teal’s death Free Spirited; How My Daughter Healed Me from the Afterlife. She is an intuitive healer who helps people suffering from upset, confusion, and stress. She also hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe.
Teal and her friend Sean travel to Morocco, where she has the vision that she believes gives her a healing gift.
Meanwhile Suzanne goes through Teal's death and learns what transcendance really means.
Purchase Free Spirited; How My Daughter Healed Me From the Afterlife.
Available in ebook, paperback and audiobook!
Today’s show begins with a little support on how to take effective work breaks that really reset your brain. Cause hey—so often we just don’t do it. And… that’s okay. We just have to learn how. Your brain will thank you for it!
My guest Paul Colaianni is one of the top experts on the Internet on how to hang on to your marriage. His podcast Love and Abuse is a really great teacher on all matters related to this sensitive subject.
Among other things we talked about:
-
Behaviors to look for in emotionally abusive relationships
-
Why is it so hard to acknowledge you’re in an abusive relationship
-
What is the “You’re Too Sensitive” game?
-
The high cost of ‘the Silent Treatment’
-
How to build the healthiest relationships possible.
-
How to make sure you're not on a path of self-sabotage
-
How boundaries fit in
May this help YOU be happier in relationship!
Much love,
Suzanne
RESOURCES
AG1 Nutritional Drink
USE THIS LINK: athleticgreens.com/BUSYWOMEN
Get a FREE 1-yearsupply of Vitamin D AND 5 free travel packs with your first purchase
Suzanne’s new book, Free Spirited: How My Daughter Healed Me From the Afterlife
The Art of the Work Break
Take a Nap! Change Your Life!
Love and Abuse podcast
The Overwhelmed Brain podcast
The Overwhelmed Brain Empowerment Group on Facebook for anyone to join:
OUR GUEST
Paul Colaianni is a Behavior and Relationship Coach. He hosts two podcasts, Love and Abuse and The Overwhelmed Brain, both which provide guidance on how to deal with toxic people and how to create the best relationships possible, both with yourself and others.
Please listen to Chapter One of my new audiobook. Free Spirited; How My Daughter Healed Me From the Afterlife. It's available on Spotify and coming soon (if not already there) on Audible.
Free Spirited is available in ebook and paperback as well, where books are sold both online and off.
The theme music was arranged and sung by Teal.
I begin this episode with a few thoughts about the wiring we grow up with all our lives—what I learned was called ‘Always Already Listening’.
My guest is Dr. Morgan Andserson, an expert in something you want to know about called ‘Attachment Theory’. She shares how she came back from dating a narcissist to devoting herself to the clinical research on how to have healthy relationships… and now coaching more than 400 people on this.
We talked about:
- The connection between attachment theory and narcissistic relationships
- The impact of an anxious attachment style
- What is an avoidant attachment style?
- What’s an anxious attachment style and how does that show up?
- How she helps people create a ‘new relationship template’
- Why dating sites are so difficult to navigate?
- The value of vulnerability
RESOURCES
AG1 Nutritional Drink
USE THIS LINK: athleticgreens.com/BUSYWOMEN
Get a FREE 1-yearsupply of Vitamin D AND 5 free travel packs with your first purchase
Suzanne’s blog, The Habit you May Not Even Know You Have
Dr. Morgan’s book, Love Magnet; Get Off the Dating Roller Coaster and Attract the Love You Deserve
Dr. Morgan’s Website
The Let’s Get Vulnerable Podcast
OUR GUEST
Dr. Morgan Anderson is a clinical psychologist and relationship coach, host of the “Let’s Get Vulnerable” podcast and creator of the E.S.L relationship method. She helps women break the toxic dating cycle, raise their self-worth and attract the healthy relationship they’ve always wanted. Check-out her latest book, Love Magnet.
Did you know that life eventually gets better as you age—no matter what? At least it does from the perspective of all round wisdom. I begin this show with an essay titled, ‘How Accepting Hardships Makes Us Wiser’… because, yeah, my knocks have been my greatest wake up calls. My greatest teachers.
Do you know how to visualize? Like… really? So you get results? I’ve been working with visualization for thirty+ years and I’ve finally learned a thing or two about it, shared here. I have a concrete process to really clear your field of negative energy, and uplevel your vibe to create what you want… no matter what.
Go grab a journal, and dig in! Your future is waiting!
Suzanne
LINKS
Save 40% on your first purchase of Magic Mind
www.magicmind.co/busy
CODE to SAVE BIG: BUSY20
Suzanne’s blog, How Accepting Hardships Helps Us Grow Wiser After 60
Suzanne’s new book, Free Spirited; How My Daughter Healed Me from the Afterlife
Suzanne Falter hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe. She also keynotes and leads corporate workshops and online programs on self-care. She is the author of The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks) and a memoir about her daughter’s death and her subsequent healing, Free Spirited.
We begin today’s show with a blog I wrote about a key to personal power … and that’s clarity. Do you actually KNOW what you want in this life—or need? Most of us haven’t slowed down enough to find out. That’s why I read a blog called ‘What if I Don’t Know What I Want?’
If this rings a bell … then this one’s for you, friend. Enjoy.
Cool guest on today’s show—Samara Bay. She’s a voice coach to actors, influencers, and corporate bigwigs in Hollywood. And she shares the fundamentals of shring your voice to reflect your true power.
Samara says: “Hating your voice is a systemic problem, not a personal feeling.” In other words, a lot of us hate how we sound. But can we change it? You bet.
Among other things, I learned:
- How to use your voice to get what you want
- Our shame around our voices
- That we have a ‘true’ voice that is baseline authentic
- Habits that can create a particular voice image
- Why we may feel we need to get ‘permission’ to be empowered speakers
- Technical tips for creating authentic voice
I hope you enjoy this—and grab some mojo from it!
Suzanne
RESOURCES
Save 40% on your first purchase of Magic Mind
www.magicmind.co/busy
CODE to SAVE BIG: BUSY20
Samara’s book:
Permission to Speak; How to Change What Power Sounds Like, Starting with You
Suzanne’s book, Free Spirited; How My Daughter Healed Me From the Afterlife
(Out Feb 7 -- preorder now)
Samara’s website
www.samarabay.com
OUR GUEST
Samara Bay is a sought-after speech coach,
author, speaker and thought leader whose
coaching clients include top actors in
Hollywood, C-suite execs and thought leaders,
candidates for U.S. Congress, and celebrities
presenting at award shows and at the UN. Her
debut book, Permission to Speak (Crown,
Penguin Random House), is slated for early
2023 and her work on rethinking the sound of
power has been featured in The New York Times
Magazine, Forbes, CBS Sunday Morning, Tamron
Hall, Slate, Create & Cultivate and Jezebel. She
lives in Los Angeles, with her husband, son and
dog, Moxie.
Suzanne talks with anxiety expert and podcast host Kelli Walker about the vagus nerve and various easy exercises to calm anxiety and get grounded again.
This show begins with a piece of writing I did called ‘You Matter More Than You Think’. It’s a vulnerable, tender piece of writing from the time just after Teal’s death, when I could suddenly see the world and our interconnectedness so very clearly. In it, I discuss a concept Teal shared called The Unified Field of Love.
My guest, Nurse Health and Wellness Coach Kelli Walker, has some excellent hacks for managing anxiety and getting grounded again. Really there’s is no substitute for slowing down, as Kelli reaffirms. And she shares some great ideas on how to get there.
We discussed:
- Why standard medical treatment for anxiety can be lacking
- The connection between self-care and anxiety
- What the vagus nerve is and how to tone it… and why it matters
- A fun way to ‘channel your inner hippie’ to relax
- Neuroplasticity ideas for anxiety and why it works
- Tips on aromatherapy
I hope you enjoy this powerful and interesting show!
Best to you,
Suzanne
RESOURCES
Save 40% on your first purchase of Magic Mind
www.magicmind.co/busy
CODE to SAVE BIG: BUSY20
Suzanne’s new memoir, Free Spirited
The show’s intro essay was taken from Suzanne’s book, Surrendering to Joy
Kelli’s website
Not Another Anxiety Show (podcast)
OUR GUEST
Kelli Walker is host of Not Another Anxiety Show podcast and a nurse health and wellness coach. She combines her nursing knowledge, coaching psychology, and human experience to support others looking to improve their mental and physical health and well-being, whether it's cultivating more emotional resilience, balance, groundedness, calm, ease, etc. Whatever your vision of health and wellness is, Kelli is here to support you in achieving that!
Suzanne breaks down what these worries are, and how to provide big healing by using the natural resources within your own body and psyche.
If you’re like the rest of us, you worry sometimes. Sometimes you even cook up more drama than is good for a heart and soul. To that end, I begin today’s show by sharing my essay “Are You a Drama Junkie?” It’s bound to strike a chord if you know life is just a LITTLE more exciting than you wish it was. Don’t worry, friend… serenity is at hand.
The main chunk of the show is my own take on dissecting worry, anxiety and perfectionism—and the underlying fear of not being enough that really drives that.
There are some powerful healing steps you can take that will bring you into deeper alignment with yourself when you’re feeling scared or anxious. And I share them here.
This is for you if you’ve ever worried for no good reason, or panicked that something you’re doing will turn catastrophic. Behind all of this you may have unresolved fears that have little to do with what is actually happening.
Finally I end the show with a healing meditation in which you can truly meet your fear head on, and find the message from your guides that will turn things around.
Sent with love from Oakland,
Suzanne
RESOURCES
Save 40% on your first purchase of Magic Mind
www.magicmind.co/busy
CODE to SAVE BIG: BUSY20
Suzanne’s new memoir, Free Spirited
Suzanne’s essay, Are You a Drama Junkie
ABOUT SUZANNE
Suzanne Falter hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe. She also keynotes and leads corporate workshops and online programs on self-care. She is the author of The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks.)
Learning how to eat more mindfully, and not emotionally overeat is a skill many of us need to learn. Suzanne talks to Jessica Procini, emotional eating expert, on how to use food as food, instead of a comfort substitute.
I don’t know about you, but I’m a WAY restless meditator. So this week I start the show by sharing a practical list of ways you can overcome that restlessness… and just settle down and chill out. Good idea for the start of a new year, right? Because we all need to get ourselves on the meditation cushion if we want serene minds.
To that end, I also interviewed an emotional eating expert, Jessica Procini. She’s got a fascinating take on emotional overeating and how we can heal from it—something she calls “digesting your emotions”.
Among other things, I learned
- What emotional eating actually is
- What to do when your emotions feel like a threat
- How to recognize if you are an emotional eater
- Why high powered, super successful women are prone to emotionally eat
- Tools other than food that she recommends for managing intensity
And….
- Ideal lunch breaks!
Hope you find this chat an inspiring way to start the new year.
With love,
Suzanne
RESOURCES
Save 40% on your first purchase of Magic Mind
www.magicmind.co/busy
Suzanne’s new memoir, Free Spirited
Julie Yogaressa’s Yoga Nidra album on Spotify
My interview with Julie Yogaressa about Yoga Nidra
Meditation for Restless Minds blog
Salted licorice fish from Nordic Sweets
escapefromemotionaleating.com
Jessica’s Website
Jessica’s Freebies
OUR GUEST
Jessica Procini is on a mission to help high-achieving women heal the roots of their emotional eating. When Overeaters Anonymous and therapy weren’t enough to help her end her fight with food, she spent ten years in research before developing her signature healing framework, Escape From Emotional Eating®, which has helped women reclaim their power over food. Now that she’s been 100% free from her compulsions with food for over 5 years, Jessica helps female entrepreneurs and executives do the same at EscapeFromEmotionalEating.com.
Suzanne interviews therapist and host of The Virtual Couch, Tony Overbay about therapy 101 and how to deal with a narcissist—and why we wind up with them in the first place.
I don’t know about you, but from time to time in my life, I’ve needed a good therapist. Someone to talk to whose listening ear is just for me—and who can tell me what I need to hear. Ideally, we can rely on our spouses, or our families and close friends for such, right?
Perhaps. Often, therapy is a great addition to an entire galaxy of support around us. We want to work with the professionals when the stakes are higher, the issues bigger. The key is realizing we need this.
My guest today, Tony Overbay, has one of the top podcasts on therapy in Mental Health in the US. The Virtual Couch host has much to say about what will help us keep our edge and become the strong, free, joyful beings we were put here to be.
But first, I get into the basics on some of this in my essay titled, “Getting Out of the Cage of Self-Doubt”. Believe me, I need this reminder sometimes myself—which is why I read it in this show.
In talking to Tony I learned:
- How he got started as a therapist
- When we need to get into therapy
- The best way to find a therapist
- Different types of therapy
- What is narcissism and why does it matter
- How do you know you’re with a narcissist?
- 5 golden rules of dealing with a narcissist
- Can narcissists actually say they are sorry?
- How do we heal our fragile selves?
SO much great stuff here—I hope you enjoy this as much as I did!
My best to you as ever,
Suzanne
LINKS
Tony’s website
The Virtual Couch podcast
Waking Up to Narcissism podcast
Psychology Today directory of therapists
About Cognitive Behavioral Therapy (CBT)
About Acceptance Commitment Therapy (ACT)
Tony’s Marriage Course
OUR GUEST
Tony Overbay is host of both The Virtual Couch and Waking up to Narcissism podcasts. He is a licensed Marriage and Family Therapist (CA LMFT#92443), a Certified Mindful Habit Coach (CMHC), and a popular motivational speaker. Tony regularly speaks at corporate training events, schools, and churches in formal and casual settings mixing humor, clinical experience, his Christian faith, and a wealth of personal stories gleaned from years of helping others achieve their goals.
Join me for an episode that’s all focused on how to make the most of the New Year’s mojo. I start with an essay about the specific lessons I learned when my slate was wiped clean several years back. (And boy … there were a lot of them!) These are all lessons I still live by.
Then I get into the meat of the matter and share several specific New Year’s rituals around self-care … everything from deep cleaning to spiritual refreshment. May you find it useful.
I mentioned all kinds of links in the episode so here they are! Enjoy.
Here’s to your own excellent New Year!
Happy Holidays,
Suzanne
RESOURCES
Save 60% on Self-Care for Extremely Busy Women online course – YEAR END SPECIAL
Suzanne’s favorite Yoga Nidra meditations
Altar Eco Brown Butter chocolate bar
WW (Weight Watchers)
https://www.weightwatchers.com/us/article/using-ww-app
Mint
https://www.mint.com/
YNAB
https://www.youneedabudget.com/
Acorns
https://www.acorns.com/
Map My Fitness
https://www.mapmyfitness.com/us/
Insight Timer
https://insighttimer.com/
Suzanne Falter hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe. She also keynotes and leads corporate workshops and online programs on self-care. She is the author of The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks.)
In this episode, I’m focusing on self-care during the holidays. Specifically, I kick things off with my essay, “How to Survive Dysfunctional Family Get-Togethers (the Buddhist Version.)” It’s a perennial favorite, updated here to reflect some Buddhist teachings I love.
Then I go on to share my own thoughts about this all-important topic of self-care during the holiday madness.
Most of us know the holidays as a time to indulge, then stagger off to lose that extra weight/hangover/sudden shopping debt with a ‘wellness binge’ in the first weeks of the new year.
I’d like to humbly suggest something different. In this episode, I share some ideas about self-care during the holiday … specifically, how to rethink the usual routines to better honor ourselves.
-
Why not use parties as a way to check in with your feelings/values/desires/needs?
-
Why not treat those annual events you just have to do … yet again … as an opportunity to rethink the routines?
-
Can you notice how your own values may have evolved?
If nothing else, you’ll get much more deeply in touch with yourself – and you might even have a lot more fun. Because, yeah, this is a time of year when we’re soundly encouraged to have lots and lots of fun.
I’m taking a slightly more realistic approach here, because sometimes the holidays bring up grief, loneliness, anxiety and even depression. We don’t have to dwell on that – but it’s good to acknowledge that the ‘most wonderful time of the year’ can come with baggage.
And that’s perfectly fine. Even normal.
Happy Holidays my friend. I truly hope you find this useful … and you have a great one!
Suzanne Falter
RESOURCES
Suzanne’s online course ON SALE Self-Care for Extremely Busy Women – Save 60%!
Suzanne’s essay, How to Get Along at Dysfunctional Family Get Togethers (the Buddhist Version)
ABOUT SUZANNE FALTER
Suzanne Falter hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe. She also keynotes and leads corporate workshops and online programs on self-care. She is the author of The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks.)
Love, marriage and commitments are the topics today as I begin this show with a post I wrote in 2019 from my blog called ‘How to Say No to the People You Love’. Because sometimes we just have to in the name of self-care, now don’t we?
My guest is none other than the well-respected marriage expert Lee Baucom. Host of one of the original marriage podcasts, Save the Marriage, he really has a GREAT perspective on how to have a healthy, working marriage—even AFTER the times get tough. God Bless Lee! There is some awesome wisdom here…
Among other things, we discussed:
- Why do marriages get into trouble?
- Does your advice apply to only marriages or any kind of long term relationship?
- What exactly happens that puts relationships into trouble?
- What about affairs?
- Is being in love enough to keep a couple happily married?
- Should every marriage be saved?
- What if one of you is more into saving the marriage?
- How to actually leave a marriage in a healthy way
- What about midlife crisis in marriage?
- Do we have soulmates… is that real?
- How much does self-care play a roll in healthy marriage?
Honestly, I could have talked to Lee all day. I hope you enjoy this conversation as much as I did.
Much love!
Suzanne
RESOURCES
Suzanne’s essay, How to Say No to the People You Love
The Extremely Busy Woman’s Guide to Self-Care, Suzanne’s book
Lee’s website
OUR GUEST
Lee Baucom calls himself a “recovering marriage therapist.” When he realized traditional counseling does little to help hurting marriages, he set out on a journey to figure out what DOES help. That led to the creation of his Save The Marriage System, along with a number of books, programs, and a podcast. Lee has helped couples restore their marriages around the world. His podcast, The Save the Marriage Podcast, has now been downloaded over 4 1/2 million times, and over 75,000 have used his program.
Suzanne discusses non-monogamy, also known as polyamory, and gender, sexuality and relationship diversity with sex educator Gigi Engel. Suzanne also talks about the concept of Scarcity Thinking when it comes to time and money. A liberating show!
Our guest today has many liberating viewpoints—but first, I share with you some ideas about the dreaded ‘Scarcity Trap’… it could be tripping you up if you feel like you never have enough time or money. Some liberating thoughts to open your mind about your busy-ness!
Speaking of liberation, do you fully embrace your gender? Would you consider being non-binary, or ‘gender fluid’? Sex Educator Gigi Engel shares some truly enlightening thoughts about the process of finding one’s precise place on the gender spectrum.
Then she moves on to a more in-depth conversation about polyamory, another term for open marriage. This non-monogamy is certainly out there in our culture, though little spoken of, it seems. So we have a chat about it—and I share some of my own experiences about this.
Bottom line: it’s not for everyone. But is it for you?
Among other things, we discussed:
What’s it truly mean to be non-binary
What is the difference between open marriage and non-monogamy
How to find the right therapists if you’re interested in these options
What MUST be present for open marriage to work
First critical steps for those exploring open marriage
What to expect if you open your marriage
This is a particularly info-packed conversation… so dig in and enjoy!
Here’s to you and your personal self-expression—and love!
My best as ever,
Suzanne
RESOURCES
Scarcity; Why Having Too Little Means So Much
Suzanne’s blog, Not Enough Time or Money? Could it Be the Scarcity Trap?
Miss Gigi Engle website
Gigi’s Book, All the F*ing Mistakes; A Guide to Sex, Love and Life
Where to find Sex Educators in US
College of Sex and Relationship Therapists in the UK
Non-Binary Joy book
Trans Sex book
Bi book
OUR GUEST
Gigi Engle is a certified sex educator for 3Fun and award-winning author of All The F*cking Mistakes: a Guide to Sex, Love, and Life. Gigi’s work regularly appears in many publications, including Cosmopolitan, Marie Claire, Elle Magazine, Teen Vogue, Glamour, and Women's Health. Her articles have been shared over 150 million times.
In 2019, Gigi was named Journalist of The Year at the Sexual Freedom Awards.
If you’ve struggled with panic, anxiety, overwhelming anger, or any kind of addiction, ‘getting real’ about life…and coming to a place of acceptance…is the key. Suzanne talks about it here.
I begin today’s show with a practical little blog I wrote recently called The Art of the Work Break. Because really, a lot of us get this wrong. Yet getting break time right can truly be the difference between a productive day, and one that just dragged on and on, seemingly without end.
And as for getting real about life…
I know, I know. The last thing you need when you’re struggling is some cheery little podcast about bucking up, having a stiff upper lip and slogging onward. This is not that. I share my thoughts about what I learned when the bottom dropped out and life was so hard, I truly thought I couldn’t cope.
And yet I did. And what I learned changed me forever.
The big takeaway: Our resistance to the flow of life is our biggest stumbling block. So I share some thoughts that will make that process smoother, as we work towards recovery, healing, and being the best iterations of ourselves that we can be.
May this find you well, or at least working your way back to well. And may you find the solace that awaits you when you truly embrace all that is.
Happy Thanksgiving US listeners! And to all, I send my thanks to YOU!
With love,
Suzanne
LINKS
How’s Your Self-Care? assessment & tips
The Art of the Work Break blog
Take a Nap, Change Your Life; The Scientific Plan to Make You Smarter, Healthier, and More Productive
ABOUT SUZANNE
Suzanne Falter hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe. She also keynotes and leads corporate workshops and online programs on self-care. She is the author of The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks.)
When women feel powerful they are confident, strong, yet also compassionate and embodying the divine feminine. Suzanne talks to Sharon Melnick PhD about her work as a woman’s empowerment coach.
How powerful are you? And what would it take to become more powerful? This is the focus of today’s show, as I begin with an essay I wrote about getting through painful transitions—and the power that can be gleaned from such.
Then I speak to a great guest, Sharon Melnick PhD, who had a lot to say about why we don’t stand in our power and how to get back there. It’s a process she calls becoming strong in yourself. (A resonant phrase!) Sharon also talks about her new book, Your Power: React Less, Regain Control, Raise Others.
While chatting, I learned:
- What it takes for women to be powerful
- Setting boundaries within yourself
- Why we react harshly when we’re triggered by something—and how to deal with it
- Hot to avoid being reactive in general
- Starter ideas for anyone who wants to live more powerfully
It’s a great conversation… I hope you enjoy it as much as I did!
My best as ever,
Suzanne
RESOURCES
Suzanne’s essay Getting Through a Painful Transition
Sharon’s Book, In Your Power: React Less, Regain Control, Raise Others
Sharon’s quick start workshop on being in your power
OUR GUEST
Sharon Melnick, PhD is an executive coach for women leaders who shows them how to be heard, stop second guessing, and use their power to create change. Her approaches are informed by 10 years of Psychology research at Harvard Medical School. She's coached/ trained 40,000 professionals at over 50 Fortune 500 companies and numerous start-ups and women-led companies, and presented at conferences worldwide (including at the White House, West Point, and the United Nations). She has a new book about how women can use their power to advance their career, prevent burnout, and end disrespect, its titled In Your Power: React Less, Regain Control, Raise Others, available now for pre-order. She is previously the best-selling author of Success under Stress: Powerful Tools to Stay Calm, Confident, and Productive when the Pressure’s On. She enjoys hosting the Power Shift podcast.
Suzanne covers some tried and true sleep enhancing ideas, plus the latest research and new tricks to try.
Today’s episode starts with something different—a questionnaire, called ‘How Kind Are You to Yourself?’ I put this together because a) I love questionnaires, and how much inner insight they can prompt. But also because the question bears asking.
As I age, I find my own ability to be gentle with myself has seriously increased. And I urge you to consider a similar approach. It can make life ever so much sweeter.
But first… some clarity may be called for. You can find the questions just below, if you’d like to see them online.
Sleep is on my mind in this show, especially because I recently found a good article in the Washington Post called ‘Three Ways to Fix Sleep Issues When Nothing Else Works’ (linked below.) I learned a lot—and it prompted me to share my top tried and true remedies for insomnia, and best practices for a good night’s sleep. Plus…what’s new!
I share:
- My topline favorite musts for getting good sleep
- A new way to think about your racing, tired mind
- Some news around timing sleep
- A list of favorite sleep-inducing supplements
And much more…
May this help you get the rest you need!
With love,
Suzanne
RESOURCES
Suzanne’s online course, Self-Care for Extremely Busy Women
Suzanne’s Questionnaire ‘How Kind Are You to Yourself?’
Suzanne’s favorite Melatonin spray
Calm powder
Calmsforte
GABA capsules
Say Goodnight to Insomnia by Dr. Gregg Jacobs
The Chartable Top 200 Podcasts in Mental Health
Maria the Gentle Whisperer on YouTube
“Three Ways to Fix Sleep Issues When Nothing Else Works” (Washington Post)
Suzanne’s Favorite Yoga Nidra Recording on Spotify (by Julie Yogaressa)
ABOUT SUZANNE FALTER
Suzanne Falter hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe. She also keynotes and leads corporate workshops and online programs on self-care. She is the author of The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks.)
Suzanne interviews Teresa McKee, mindfulness teacher and embodiment of deep, calming presence. Mindfulness has been proven to increase productivity and serenity!
No matter where you spend the bulk of your day, your environment impacts you. That’s why I did a blog called How Does Your Work Environment Impact Your Self-Care. It’s got 8 actionable ideas you can put to use right now to make your barren hotdesk feel more like a home, and your home office feel more like a supportive workplace. Enjoy!
Today’s guest, Teresa McKee, left a lasting impression on me. She’s the embodiment of mindfulness, a practice she cultivated carefully and committedly over a long period of time—and her wisdom shines in this excellent interview. That’s why I invited her to be my guest in part II of my Calming Down set…. On the ancient, critically important practice of mindfulness.
Among other things, I learned:
- What mindfulness actually is
- How Teresa got into it
- What the cost is of living unmindfully
- Signs of not being mindful
- The joys of ‘monotasking’ and the perils of multi-tasking
- How anyone can begin practicing mindfulness now
It’s a special show. I hope you enjoy it.
With love,
Suzanne
RESOURCES
Buy Suzanne and the podcast a coffee!
How Does Your Work Environment Impact Your Self-Care?
The Varidesk
A pretty water bottle
Spotify’s Peaceful Piano playlist
Spotify’s Nature Instrumentals playlist
Salted Licorice Disks
A Mindful Moment with Teresa McKee
OUR GUEST
Teresa McKee, CEO of Work2LiveWell, is a transformation and leadership coach, certified mindfulness meditation facilitator and the host of A Mindful Moment Podcast. Combining her training and education, including an MS in Psychology specializing in Leadership Coaching Psychology, with over three decades of business experience, Teresa integrates behavioral science with results-oriented processes to help executives and teams achieve their goals. She is passionate about spreading mindfulness and uses it as the foundation for her workshops, webinars, online classes, and the weekly podcast which consistently ranks in the top 10% of mental health podcasts.
How do we REALLY calm down at the core? With Yoga, for one thing. It’s a 2000 year old practice proven to relieve stress. Suzanne talks to yogini Kashi Ananda
In the spirit of slowing down, I thought I’d do a two part over this episode and next on the root of calming ourselves deeply through yoga and mindfulness. Nothing unplugs us like these two ancient, venerable traditions… so it’s time to talk to two experts in these fields.
This show begins with a bit of a chapter of my book, The Extremely Busy Woman’s Guide to Self-Care, titled ‘Why Self Care is Not Ultimately About Time Management’. Because really? That’s what it’s all about –the stuff of life!
In this episode I interview Northern California yogini Kashi Ananda about what really makes yoga so very, very good at helping us slow down and go within. Personally, I’ve sworn by it for almost 40 years!
Among other things, we discussed:
- What it is about yoga that helps cultivate the still mind
- What yoga is beyond the movements
- Does video yoga ‘work’?
- Suzanne’s wild yoga experience while giving birth
- How to get started even if you think you can’t do yoga
- Yoga for staving off midlife aging
- The magical flow that is Tri-Yoga
May you enjoy this as much as I did!
With love,
Suzanne
RESOURCES
Kashi Ananda Yoga
The Extremely Busy Woman’s Guide to Self-Care
OUR GUEST
Kashi is the owner/director of Kashi Ananda Yoga (formerly Devi Yoga Center) in Sebastopol, CA. She is a senior teacher of TriYoga International, and studied with Yogini Kaliji, the founder of TriYoga since 1991. She is a yoga therapist approved by the International Association of Yoga Therapy (IAYT) and in addition to TriYoga Kashi holds certifications in Y12SR, Yoga of Recovery and Sivananda Yoga.
Kashi has over 30 years in teaching all aspects of yoga, meditation and philosophy in a variety of settings including group classes, private and semi-private sessions, corporate classes, children, teens, monthly workshops, retreats, teacher training, therapeutic yoga and most recently online classes and programs.
Her lifelong exploration of movement, breath and spirit has strongly influenced and guided her teaching style. Kashi creates a safe and joyful environment for students to learn the comprehensive practice of TriYoga which includes posture, breath and inner focus.
Kashi is an expert in taking students into the yoga journey, giving clear and precise guidance in all aspects of the flow. The devotion, dedication and compassion that she brings to her teaching, reflect her many years of study and dedication.
How to get organized even when you’re super busy… AND how to lose belly fat and gain in self-esteem through self-care and smoothies! An interview with Tarashaun Hausner.
Due to being sick in bed with COVID I’m takin’ it easy this week…
This show is a replay of a 2020 interview I did with Tarashaun Hauser, a former model turned blender/smoothie enthusiast and now wellness coach focusing on healthy body image and weight loss. She really learned how to overcome the negative messages of the media and more about ‘right’ sizes… I LOVED our conversation!
Tarashaun really understands what it takes to overcome our negative views of our bodies. Mainly because she overcame emotional eating and an eating disorder to find health and happiness.
Another other things, we talked about:
- Her interesting story and how she got started
- How and why we develop eating disorders
- What is body dysmorphia?
- A great exercise for appreciating your body again
- The importance of self-care in body image
- How you can tell if you are an emotional eater
- Why smoothies work so well nutritionally
- Getting started with smoothies
- How to get your kids to smoothie into veggies…without being green!
Lots to learn and savor here, friends!
I hope you enjoy it like I did…
RESOURCES
Kashi Ananda’s Yoga
Tarashaun Hausner’s Blender Babes
Tarashaun’s Meal Planning Tool
Recipe ideas for blender food
Blender comparisons
OUR GUEST
Tarashaun is the founder of Blender Babes with a long held passion to help people live a Healthier Lifestyle in our chaotic and stress-heavy world. It took many moons to find this path – and she is very excited to share what she has learned and help people around the world more easily and quickly prepare healthy meals at home!
These are perilous times, friend. That is why I decided to do a show on doomscrolling—something I’ve been guilty of myself. That’s the uncontrollable urge to dive into terrible news in social media and mainstream media constantly.
So I begin with an apropos experience I had five years ago, when I went to a remote island for ten days and had no screens with me. None! It was an extraordinary break and the effects lasted a good long while.
Since then, though, the world has become a much more perilous place. So I’m now suggesting a more workable solution for all of us. That would be the ‘Media Cleanse’. This is a two or three day process YOU design for yourself.
In this episode I cover:
- Why the media is so addictive
- What doomscrolling does to our bodies and brains
- What happens when you click on a story for the media… and you
- How to set up a media cleanse
- Useful apps that will set you free
- The long term benefits you can see
May this inspire you to let go… in peace and serenity. And so rise up to empower yourself to take action where you can.
In peace,
Suzanne
RESOURCES
How Going Offline for 10 Days Healed My Anxiety
Tech Neck show with Dr. Robert Adamich
Good News Network
Positive News
Social Fever app tracker
StayFree app tracker
Apple ScreenTime and DownTime Set Up Guide
A Cup of Light novel
ABOUT SUZANNE FALTER
Suzanne Falter hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe. She also keynotes and leads corporate workshops and online programs on self-care. She is the author of The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks.)
My guest in this show, Dr. Priyanka Wali is both a doctor AND a stand up comic—and she shares what she learned about self-care with us. We cover everything from the joys of growling to her clinical trials of psychedelic drugs for depression.
I begin this show with the self-care laundry list you’ve been waiting for—Self-Care Gifts and Treats for Extremely Busy Women… Because who doesn’t want some beautiful soap or an awesome tea mug sometimes? Got some real road-tested favorites in here for you. Enjoy! (All links on the blog page below.)
Priyanka Wali is a forcefield when it comes to interesting podcast guests. This show is particularly fun, and I urge you to take a listen! She shares how she manages both a busy medical practice and a career as stand up comic (I GUARANTEE you have not heard some of these tips before!) And she makes perfect sense.
Among other things I learned:
- How she schedules in time for self-care
- Managing emotional overflow with … growling!
- How she uses yoga in a busy day
- Why Highly Sensitive People need to ground
- Her adventures managing a study in psychedelic drugs for treating depression
- How own experience taking Ayahuasca
… And so much more!
Make this bring a smile to your face today!
Suzanne
RESOURCES
Suzanne’s blog post Self-Care Gifts (and Treats) for Extremely Busy Women
with LINKS TO ALL PRODUCTS MENTIONED IN SHOW
Priyanka’s podcast HypochondriActor
Priyanka Wali’s website
More on the trials Priyanka mentioned
The Fellowship of the River; A Medical Doctor’s Exploration of Traditional Amazonian Plant Medicine
ABOUT OUR GUEST
Priyanka Wali is a stand-up comic, practicing physician in Internal Medicine, and co-host of the podcast HypochondriActor. In each episode of HypochondriActor, Wali and co-host Sean Hayes (Will & Grace) welcome a celebrity guest to discuss an incredible medical story. New episodes are available every Wednesday on Apple Podcasts, Spotify or wherever you listen to podcasts.
Welcome to the self-care zone!
I begin this show with a chat about anger—and how I’m learning to manage mine, long forged from a tough childhood and a tendency to .. react ..to things. May you find some courage and comfort here!
My wonderful guest this week is the awesome Chris Hutchins who has learned how to hack his way through life—and is eager to share what he learned.
I was pretty darn gobsmacked as he went on about all kinds of ways to use credit cards to grab entire free vacations, how to source literal free money for yourself (super clever … and of course, completely legal) and how to really truly save when planning your vacations. Such clever tips!
Among other things, I learned:
- Can a vacation actually BE frugal? (Yes!)
- How to optimize travel to be the best it an be
- What if your next vacation was … free?
- What about ‘credit card perk overwhelm’
- Chris’s preferred credit cards
- Google search results—and the reality of those results
- How long does it take to accumulate points for a vacation?
- The lowdown on affordable hotels
… and even Chris’s favorite free money hacks!
May you enjoy as much as I did,
Suzanne
RESOURCES
Suzanne’s blog, Yes You Really Can Heal Your Anger…I Am!
Chris Hutchins All the Hacks podcast
All the Hacks show about Points and Miles
All the Hacks show about Rental Cars
Google Flights
OUR GUEST
Chris Hutchins is host of All the Hacks podcast, and is a registered financial advisor and travel agent. He and his work have been featured in the New York Times, Wall Street Journal, CNBC and more. Previously, he was founder/CEO of Grove (acquired by Wealthfront), an investor at Google Ventures, and a co-founder of Milk (acquired by Google).
One of the most critical self-care practices you can do is to forgive others—especially when that rage, anger or resentment threatens your peace of mind. Suzanne shares a powerful story about how she came to finally let go of devastating anger and forgive someone who wronged her.
In this episode, I begin by sharing an essay I wrote called Discovering a New Self-Care Comfort Zone. Because it occurred to me the other day that we have certain set points, or comfort zones, where our self-care practices and behaviors live. If you find yourself unable to push past those old, comfortable ‘discomfort zones’… this one is for you.
I follow with my own thoughts on forgiveness. It’s a tricky topic, right? So often forgiving someone is the last thing we want to do. And yet. This really IS the way back to having a peaceful, free and happy life. I tell the story here of forgiving someone who I felt did me wrong … and what I learned in the process.
We end this show with a healing meditation that will help you find a new sense of protection for your life.
You’ll also learn:
- Why it’s so hard to forgive in the first place
- The cost of refusing to forgive
- The Buddhist parable of the second arrow
- Disabling beliefs about forgiveness
- A note on waiting for apologies
- The incredible value of forgiving
- A roadmap for forgiveness in relationships
- How to forgive someone who you need to avoid or have no contact with
- The big question -- Can you forgive yourself?
RESOURCES
Four Free Self-Care Assessment tools just for you!
My blog, Discovering a New Self-Care Comfort Zone
Thanks for listening!
Suzanne
ABOUT SUZANNE FALTER
Suzanne Falter hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe. She also keynotes and leads corporate workshops and online programs on self-care. She is the author of The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks.)
Heather Munro Pierce leads Suzanne and listeners in a six-minute dance party that helps you relieve stress, shake off anxiety and get back to YOU! Heather is the leader of the Body Mystik Dance Circles.
Why should you stop everything, put down whatever is distracting you, worrying you, stressing you out or demanding you overdeliver to… dance? Huh? YES! Heather Munro Pierce not only discusses what happens in your body when you surrender to beautiful, conscious, flowing movement—she shares a sample of her work.
Prepare to put down your cares and move a little with us in a show like no other this week! In doing this work with Heather, I learned:
- Why dance even when you’re busy!
- What free form dance is and why
- The value of dance circles
- Why this and why now?
- What dancing has to do with self-care
I absolutely loved this show—and I hope you do, too!
Much love as ever,
Suzanne
RESOURCES
Heather Munro Pierce’s website, Body Mystik Dance
Heather’s Free Dance-at-Home gift
Contact Suzanne and share your questions and thoughts on the show: Suzanne AT suzannefalter.com
ABOUT OUR GUEST
Heather Munro Pierce is a dancer, mother, embodiment guide and consciousness teacher. She has been leading movement for more than 30 years and has held sacred space for over 1000 women’s circles. She is the founder and lead teacher of the Women’s Body Mystik Dance Tribe, offering in-person and online dance rituals and workshops. She has taught nationally and internationally. Her passion for teaching and leading springs from her own experience with dance and embodied awakening as a path to health and fulfillment.
If you sit a lot to do your job, you could have a unexplained pain that runs from your knees to your shoulders. Suzanne talks to PT Christine Koth about her handy invention, The Hip Hook, and how to release the one muscle that always gets forgotten.
I begin this show with a little rhapsody about baking, cooking and nesting as a way to relieve anxiety. For me it’s tried and true … and as promised, here is a WONDERFUL recipe that will put you right in the mood. It’s for the best chocolate cake on the planet …
And the handwritten frosting recipe was something Teal cooked up, and wrote out here. (Let me just say, I remember the day all that confectioner’s sugar went flying all over the kitchen.) Before her death, she was studying to be a professional cake decorator.
Today we’re also exploring what it takes to release the tight hips we get from sitting all the time. I had a wonderful interview with Christine Koth, author of Tight Hip, Twisted Core and inventor of the Hip Hook. When I first heard the title of this book, I knew I wanted it immediately … and yes, by gradually releasing that tricky iliacus muscle … I am pain-free today!
I learned:
- Symptoms of a stressed iliacus muscle
- Problems that cause inflammation and tightness
- Different ways to release this tightness
- Why we can’t directly release the iliacus muscle
- The average length of recovery when working with this issue
I highly recommend Christine’s work with this. And I really hope you find this show helpful… and may you have healthy hips once more!
My best as ever,
Suzanne Falter
RESOURCES
Suzanne’s blog A Surprising Way to Heal Your Anxiety
Tight Hip, Twisted Core: The Key to Unresolved Pain
Christine Koth’s website
The Hip Hook
OUR GUEST
Christine Koth, MPT is a licensed Physical Therapist who has specialized in treating the hip area for decades and has been aptly named the "Iliacus Queen." She is also the inventor of the Hip Hook (TheHipHook.com) and has helped countless clients recover from hip-related issues.
She received her Masters of Physical Therapy and B. S. in Biochemistry from the University of Wisconsin-Madison. Christine's tenacious spirit has resulted in the creation of many physical therapy clinics, a private school for children, an outdoor classroom at a local elementary school, international wellness retreats, women's groups, and thriving wellness and holistic communities.
For decades, she has used her physical therapy practice and skills to guide people towards wellness. She is naturally inquisitive and has a long track record of successfully evaluating her clients to determine the real source of the problem. She believes the key to health is knowing the "why." As a holistic physical therapist, she uses her years of practicing alongside many different types of alternative and traditional practitioners to approach her clients and the world in a way that effortlessly puts all the pieces of the puzzle together.
Today’s show—my 200th!!—begins with a bit on my story and how it led me on to the path of greater self-care. For we’ve all been through crises, which in my case turned out to be a marvelous teacher. I also share some thoughts from my wonderful late daughter Teal Barns, who lived with great wisdom and joy and really understood exactly what I needed to learn: how to just ‘be’.
I don’t know about you, but I’ve always been a striver. Ever pushing myself forward to achieve achieve achieve—or at least try to. The problem is that this is the surest path to burnout…and often we trudge there despite the warning flags being waved at us by our bodies.
Perhaps these ideas will help you find a way to slow down a little, tune in and stop making life so very hard. Consider these points, that I discuss in this show.
- Are You in Touch with Your Body?
- Teal’s best tips for listening to your body
- How we were born and what it means for your self-care
- Why we stop listening to ourselves
- What is tech apnea
- What trauma has to do with all of this
- Is your productivity linked to PTSD?
- How is your own self-care?
Take a look at the following questions and see if you’re called to journal on them…
Suzanne’s Key Self-Care Questions
- How do you know if you need better self-care?
- How would you describe your general state of mind right now?
- Do you feel like you could cry?
- How’s Your Energy?
- How would you describe your self-care?
- The last time you took a vacation was….?
- Where do you find the fun in life?
- Is it happening often enough?
I truly hope you find peace and peace of mind in this show. I’m so glad you’re with me for the ride!
Suzanne
RESOURCES
Buy Suzanne a Cup of Coffee
Suzanne’s essay, Getting Out of the Cage of Self-Doubt
ABOUT SUZANNE FALTER
Suzanne Falter hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe. She also keynotes and leads corporate workshops and online programs on self-care. She is the author of The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks.)
Deanna Yates shares the minimalism lifestyle, minimalism tips, minimalism for families and even for cars! You can shed stuff and find happiness.
I open this show by reading my essay ‘Ten Ways to Stop Being Insanely Busy’—slowing down for spiritual growth and everything else. Self-care really CAN be that simple.
My guest, Deanna Yates, is a minimalist expert who has a lot to share with so many great minimalism tips about how to do life more simply—and far more meaningfully. Think about it. If you have less stuff, you really do have a lot more flexibility, probably less to manage and worry about, and easier access to good old Flow State. And yes…you can even be minimalist with kids in the house!
Among other things we discussed:
- Decluttering and minimalism
- How our stuff affects how we feel about ourselves
- Perfectionist tendencies with decluttering
- Kids and how to get them to help
- Working with a ‘capsule wardrobe’
- The magic power of the Power Tidy Up
- Decluttering your kitchen
…and a whole lot more!
Really, this is a particularly tip-rich show. May you enjoy!
RESOURCES
Ten Ways to Stop Being Insanely Busy
Deanna’s Website and her Guides
Wannabe Minimalist podcast on Apple
OUR GUEST
Deanna Yates is the founder and CEO of Wannabe Clutter Free and host of the popular podcast, the Wannabe Minimalist Show. She is passionate about helping busy families learn how to let go of the stuff holding them back so they can enjoy more time together, stop spending their weekends cleaning house, and wake up excited for the day ahead. When she's not helping clients realize their dreams, you can find her paddle boarding, searching for the tastiest breakfast burrito, or balancing her love of world travel with her love of snuggling up on the couch.
Suzanne interviews morning routine podcaster Lilly Balch, host of The Morning Ritual, all about key essentials to starting your day off on the right foot, including breathwork, healing ideas, what to drink and just how to caffeinate effectively
I begin today’s show with a blog I wrote in the first few years after Teal’s death called ‘How to Stop Having the Same Old Problems’. It’s really about what I learned was the key to serious personal evolution—it CAN be done! And the way into this work is surprising.
My guest, Lilly Balch, had much to share about morning routines, rituals and designing your day for maximum effectiveness. Believe it or not, anyone really can make these simple changes—it’s all gloriously up to you. For where there’s a will… there IS a way!
Among other things we discussed:
What does Lilly’s own morning routine look like?
How breath-work and meditation can help set the tone for your day.
Making meditation a habit.
Caffeine… or not?
A breathwork practice you can do right now
How long should this be?
What are morning pages and why do they matter?
Enjoy—and may it help YOU get grounded every single day.
Sent with love,
Suzanne
RESOURCES
Buy Suzanne and the team a coffee! (And THANK YOU!)
How to Stop Having Same Old Problems
The Morning Ritual podcast
Lilly Balch’s website
The Artist’s Way by Julia Cameron
OUR GUEST
I’m Lilly, a NYC-based teacher, artist, author, and creator/host of The Morning Ritual Podcast. Having been a professional contemporary dancer for many years (with my fair share of anxiety, stress, and injuries), I found great solace in the teachings and practices of yoga and meditation. Nearly 10 years ago I began teaching these practices myself, slowly but surely shifting my focus from performing to healing. I seek to support your sense of presence, internal strength, and inner peace through a balanced combination of movement and stillness. It is my goal to empower my clients to progress towards improved mental, emotional, and physical well-being.
When do we need to apologize? And when do we need to let go in an upset? And what do we do with all that left behind anger? Suzanne shares her insights.
Hey friends!
Glad you made it here … Today’s show begins with my thoughts on being compassionate—towards others AND ourselves. (Let’s not forget her, Busy Folks!) I read my blog, On Learning to Be Compassionate and Why It’s So Important.
Then I get into the real nitty gritty of this show by reflecting on how we handle a crisis? For me, I’ve always been a big apologizer … the result of being bullied a lot as a kid. Turned out apologizing was a good way to stay safe.
And yet … as it turns out, there a lot of different things we can do to return to peace when there’s a conflict or misunderstanding with another person. Sometimes we’re wrong and we know it. Then we do, in fact, need to apologize.
But other times, we get caught in the edges of someone’s bad day. So this one’s for you if you hate sitting with conflict. For as it turns out, when someone upsets you, there is a great opportunity waiting there for you.
It’s really a matter of weathering the storm, and taking appropriate steps in the aftermath.
I hope you find this show helpful … let me know what you thought at Suzanne@suzannefalter.com
RESOURCES
Kashi Ananda Yoga
On Learning to Be Compassionate and Why It’s So Important
The Dance of Anger by Harriet Lerner
ABOUT SUZANNE FALTER
Suzanne Falter hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe. She also keynotes and leads corporate workshops and online programs on self-care. She is the author of The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks.)
Narcissistic abuse and mental or verbal abuse can keep us stuck, without a bit of self-care, for years on end. We hear from on expert on this important topic.
This episode is all about relationships and healing… even from grief and narcissistic abuse. Because it can be done! I start by sharing an essay from my blog, Eleven Key Things No One Ever Tells You About Grief.
I share eleven key observations I’ve made about grief after the death of my daughter Teal that they never tell you in books.
My guest, Maegan, is the host of an awesome podcast, The Secret Garden, and she has a lot to say about narcissistic abuse and domestic abuse how to overcome them. We covered a lot of ground… and I’m telling you. If you think you’ve never experienced this, you may be surprised by what you hear.
Here are some of the things I learned:
- What is domestic violence, and what is narcissistic abuse
- Why we need to know about trauma bonding
- Sings of mental abuse you cannot ignore
- What happens when you finally leave
- Red flags to notice around narcissistic abuse
- Why this can be an especially addictive problem
- The nature of our denial about this abuse
- What the grief feels like afterwards
- Some good tools to use, and resources
Hope this is helps heal wherever you’re at today.
Posted with love!
Suzanne
RESOURCES
The Joy of Letting Go free audiobook sample
Eleven Key Things No One Ever Tells You About Grief
National Domestic Violence Hotline
Maegan’s website
Maegan’s YouTube Channel
Twitter: for Maegan
Facebook for Maegan:
SoberSis
OUR GUEST
Maegan is a Certified Crisis Intervention Counselor in NYC with a big story.
In 2019 Maegan started her YouTube channel The Divine Self to start to educate survivors of narcissist abuse, but only after she escaped her own domestic violence situation and narcissistically abusive relationship. After receiving over 250 emails from survivors all over the world, she realized the time for this work had come.
She is also host of The Secret Garden podcast.
Suzanne chats about the Enneagram with Leadership coach Robert Weinberg. Learn why the Enneagram matters, how to find your type, and resources online for more info.
Today’s show begins with some fun thoughts about raising your vibe—how is it anyway? Heavy and somber? Light and energized? Your own personal vibration has a lot to do with how you roll throughout your day.
Do you know what your Enneagram type is? Are you an Enthusiast? A Leader? A Reformer? My chat with executive and business team coach Robert Weinberg helps us understand more about this unique form of personality analysis—and why it matters.
Among other things, you’ll learn:
- Where the Enneagram began
- How it can help you get along with others
- Why it helps us understand how others react
- The unique role Enneagram typing plays in group dynamics
- How to find your own Enneagram type
It’s a fun show—and an interesting one I’ve wanted to do for years!
And here we are….
Namaste,
Suzanne
RESOURCES
AG1— Get a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs with your first purchase.
Suzanne’s blog, How’s Your Vibe?
A free Enneagram test online
The Enneagram Institute diagnostic test
Suzanne’s favorite Ennegram book:
Discovering Your Personality Type/Riso and Hudson
Robert Weinberg’s Website
OUR GUEST
Robert Weinberg is the principal of Weinberg Consulting and provides Executive Coaching and Leadership Development Consulting for leaders and teams committed to producing extraordinary results.
Robert partners with executives and their teams to enhance leadership capabilities and produce:
-
Enhanced communication and collaboration
-
Alignment around vision, mission, values and results
-
Increases in performance, beyond the predictable
-
Cultures of innovation and strategic thinking.
He is an Accredited Professional of the International Enneagram Association and an Integrative Enneagram™ certified practitioner.
Robert’s clients are primarily leaders of Fortune 100 companies, including Nvidia, Gilead Sciences, HP, JNJ, Twitch (Amazon), and PayPal, among others.
Suzanne shares thoughts on a collective sense of shock, anxiety, with a little depression and grief thrown in that’s affecting many of us due to current events. She provides ideas on moving through it.
I begin today’s show with an essay I wrote about a ‘Why Not’ list—it’s the opposite of a To Do list because it’s about freeing you up…instead of weighing you down. May it inspire some of your own ‘Why Nots’.
If you’re like me, you may be feeling sluggish, apathetic, unable to sleep or make decisions, and just generally blah at the moment. This is a direct result of the continued overwhelm of these tough times in which we live—a war in Europe, massive struggles around climate change, global economic woes, and political unrest with an increase in violence in the US will do it. And then there’s the pandemic!
So how do we cope?
I share some ideas on processing the sludge that’s unexpressed and possibly holding you back, so you get caught in your own Collective Overwhelm vortex.
- Managing media overexposure
- Avoiding ‘doomscrolling’—and what it costs us
- How violent news imagery effects us and how to limit it
- What indirect trauma is
- Social media management to keep the anxiety down
- Tips for processing the unexpressed emotions behind it all
- Where to find your feelings in your body and releasing it
And so much more, as ever!
Submitted with love,
Suzanne
RESOURCES
AG1— Get a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs with your first purchase.
Suzanne’s blog, The Value of a Why Not list
The Doomscrollling reminder bot
ABOUT SUZANNE
Suzanne Falter hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe. She also keynotes and leads corporate workshops on self-care. She is the author of The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks.)
Suzanne interviews soul healer David Cogan Holt, who shares his own transformational story of moving through trauma and tapping into the power of the soul. He helps anyone transform their pain into soul-powered happiness
Today’s show begins with an essay Suzanne wrote about her own recovery from having a mother with BPD—Borderline Personality Disorder. Turns out there are some excellent resources out there for helping anyone cope with this tricky conditioning.
Can you really access your soul? Is there even such a thing? Suzanne’s guest, healer Dave Cogan Holt makes a powerful case for the innate joy he discovered through his own loss and trauma. In a powerful conversation that really dives in deep to the root sources of our own happiness, Suzanne and Dave discuss:
- How we can, indeed, access that precious soul energy
- What our soul energy has to tell us about life
- How to answer the question, ‘Who am I…really?’
- What about our soulmates?
- And how do we handle our egos?
- How can we access our own soul magic, and use it to heal trauma, pain and suffering?
It’s a deep show with profound ideas and insights for getting in touch with your own soul-powered joy and happiness!
Here’s to your self-care!
RESOURCES
ON SALE until July 17!
Suzanne’s Self-Care for Extremely Busy Women online course
https://suzannefalter.com/selfcare
Save 50% and get a free meditation recording
Healing the Echoes of a Borderline Parent, Suzanne’s essay
Surviving the Borderline Parent – the book Suzanne mentioned in the intro segment
www.soulpoweredhealing.com – David Cogan Holt’s website
www.soulpoweredhappiness.com – this, too, from Dave
Dave’s email: dave@higherselfadventures.com
OUR GUEST
David Cogan Holt has been a healer since 1989, and channeling since 2002. At age 18, he miraculously survived a car accident that devastated him by taking the life of his 3-year-old cousin, Christian. His obsessive passion to live more from Soul carried him through years of severe trauma and self-destructive behaviors. He now helps clients feel and use the Love and Power of their Soul, to heal trauma, so that they can create the life they desire.
Suzanne interviews boundary-setting expert Terri Cole, author of Boundary Boss, for a great discussion on boundary-setting, codependency, healthy relationships and more
How often do you think about your breathing? Probably not much, right? Well, our breath is a valuable resource, an underused engine that can really power up our mojo as I share in the opening. I read my blog, The Forgotten Power of Your Breath.
Then I move on to interview Terri Cole, a licensed psychotherapist, fellow podcaster and the author of an awesome book, Boundary Boss. What an empowering conversation we had! Terri really explains just why we lose our boundaries—and how to get them back in a hurry.
Among other things, I learned from her:
- What boundaries are and why we don’t know what ours are
- How to spot a boundary violation
- Why we shouldn’t ‘be nice’ all the time
- When NOT to set boundaries
- What ‘boundary destroyers’ are and how to handle them
- What is a ‘High Functioning Codependent’?
- How to set internal boundaries
… and a whole lot more.
Much to love and learn in this episode!
May you enjoy,
Suzanne
RESOURCES
Suzanne’s Joy book set, Box of Joy; Three Books About Happiness – combining her popular self-help titles The Joy of Letting Go, Surrendering to Joy, and How Much Joy Can You Stand? “A best of the best self-help book!”—SELF Magazine
Suzanne’s blog The Forgotten Power of Your Breath
Herbert Benson’s landmark book, The Relaxation Response
Terri Cole's free boundary quiz
Terri Cole's Boundary Boss book
Terri’s website
The Terri Cole Show podcast
Terri on Instagram
OUR GUEST
Terri Cole is a licensed psychotherapist, global relationship and empowerment expert, and the author of Boundary Boss-The Essential Guide to Talk True, Be Seen and (Finally) Live Free. For over two decades, Terri has worked with a diverse group of clients that includes everyone from stay-at-home moms to celebrities and Fortune 500 CEOs. She has a gift for making complex psychological concepts accessible and actionable so that clients and students achieve sustainable change. Terri inspires over 450,000 people weekly through her blog, social media platform, signature courses, and her popular podcast, The Terri Cole Show. For more, see terricole.com
Suzanne discusses the how and why of stress—and how it can addict us. She also shares emotional/mental approaches that can help us break the habit
Did you know that stress can be addictive? It actually is, releasing a powerful cocktail of chemicals in our brains that binds us to it ever more strongly. So this one’s for you if you find yourself looping stressful thoughts day in, day out. (I’ve been there!)
But first—and really in the same vein—I share my essay, The Value of Getting Grounded. Being grounded and calm is simpler with this basic grounding exercise anyone can do. Give it a try…and breathe.
Next I share my own personal recovery experience with overcoming my addiction to stress, along with all kinds of ideas for reclaiming your own serenity.
Among other things, I discuss
- The places I found support that really got me clear on this addiction
- The value of letting go, and making amends in this process
- The exact process I went through in reclaiming my own serenity—and releasing that stress
- What Adrenal Fatigue is and what it has to do with chronic stress
- Wise advice from a theater person I know
- How you can get started releasing your own stress
May this inspire some real shifts for you!
Namaste,
Suzanne
RESOURCES
AG1— Get a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs with your first purchase.
The Value of Getting Grounded
Suzanne’s interview with Yoga Nidra yognini Julie Yogaressa
Suzaanne’s favorite dark chocolate bar…. Mmmmmmm
WHO IS SUZANNE
Suzanne Falter hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe. She also keynotes and leads corporate workshops on self-care. She is the author of The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks.)
Suzanne interviews transformational pundit Kute Jackson about the healing power of surrender to help us transform and move forward in life.
Today’s show begins with my list of 100 Free and Low Cost Self-Care ideas …in case global inflation is getting the better of you. You can find the complete list on the link below in RESOURCES.
Surrender + Trust = Magic…that’s what today’s guest, Kute Jackson, says—and he’s got a point! I learned this big time after my late daughter Teal’s death in 2012. Surrender is so hard, but so helpful. Listen in and get some really great ideas about what makes us happy in life—and now to get there yourself.
I learned this while chatting with Kute:
- How Kute’s mother’s death inspired his search for surrender
- A near-death experience that helped me really get a grip
- Why ‘Control is the master addiction’
- How to get out of your own way
- The role of the ego in keeping us small
- How to navigate the unknown that comes with surrender
- How you can get started on your own search for happiness and surrender
I ended this show with a quote from the journal my late daughter Teal left behind, as a great example of that necessary surrender and letting go. May it inspire you….
“So, I chose to go in and meditate, and I got this: ‘Open your heart, open your soul and be.’
The whole ‘be’ thing really made an impact on me. I realized in life I am never really there. I tend to be thinking about the future or past or something someone said instead of being in the moment and taking it in for all its beauty.
After this meditation, I knew I had been transformed because I looked out over the ocean and mountain scene in front of me and started to cry. I was really able to take it all in.
I finally realized how blessed I am to be here, and how many beautiful things there are here.”
Sent with love,
Suzanne
RESOURCES
AG1— Get a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs with your first purchase.
Athleticgreens.com/BUSYWOMEN
Suzanne’s blog 100 Free or Low Cost Ways to Practice Self-Care
Libby App for free library audiobooks
Kute’s book, The Magic of Surrender
www.kuteblackson.com
Kute’s free 5-day summit, The Surrender Summit
This show’s music selection: Calm and Peaceful by LesFM
Music promoted by Creative Commons CC BY 3.0
OUR GUEST
KUTE BLACKSON is a beloved inspirational speaker and transformational teacher. He speaks at countless events he organizes around the world as well as at outside events including A-Fest, YPO (Young Presidents’ Organization), and EO (Entrepreneurs’ Organization). He is a member of the Transformational Leadership Council, a select group of one hundred of the world’s foremost authorities in the personal development industry. Winner of the 2019 Unity New Thought Walden Award, Blackson is widely considered a next generation leader in the field of personal development. His mission is simple: To awaken and inspire people across the planet to access inner freedom, live authentically and fulfill their true life’s purpose.
Tarot reader and podcaster Courtney Lauran shares ideas on how tarot can be used to fight anxiety and seriously uplevel your self-care. It’s a show full of breakthrough ideas… and fun!
In today’s essay, I share some ideas from my blog titled, ‘What if I Don’t Know What I Want?’. Because when you get right down to it, do us, as hard-working women who aim to please others, genuinely know our needs and desires? Mine have been a work in progress, which I share about here.
I also spend a fun, ebullient half hour interviewing the wonderful healer and Tarot reader Courtney Lauran. She’s also the host of the ‘More Tarot Please’ podcast, and a true modern voice in the tarot movement.
She’s got a unique take on the intersection of self-care and tarot, which is why I couldn’t wait to speak to her.
I learned:
- Her unique story on the path of discovering Tarot
- What is’ like to give a reading
- How to use Tarot for better self-care
- Different Tarot decks and why that matters
- Different ways she works with people… and how that impacts her readings
- The seven types of self-care
- Using Tarot to heal anxiety
It’s a unique and wonderful show… dig in and relaxxxxx… You deserve it!
RESOURCES
Suzanne recommends AG1
Suzanne’s essay this week
Courtney Lauran’s Website
Courtney’s Podcast
Courtney’s Offerings
Hip Chick Tarot Deck
Kaleidadope Tarot Decks
OUR GUEST
Courtney Lauran is host of The More Tarot, Please Podcast.
“This is a place where Intuitive Tarot, Lunar Phases, and Self Care Rituals combine. Here we discuss the weekly theme and the moon energy that comes along with it so you can attune to the moon on your healing journey. We round out the podcast with an intuitive self care reading that adds to the theme of the week and gives your an idea of how to incorporate self care into your week.
This tarot podcast is giving a full tarot experience for the collective with guidance and insight for your week ahead. As a Self Care Coach, I use tarot, moon magic, and self care practices to facilitate healing, guidance, and insight for your journey inward.
Tarot is the Gateway, The Moon is the Life Coach, and Self Care is the Key!”
Suzanne shares ideas about conscious spending, and creating far more serenity with your money—a fundamental of self-care.
We open this show with an encouraging little talk about how and when to make your next move. Uncertainty is a b*tch, ain’t it? Suzanne shares her story about deciding how and when to get back in the swing of things after the death of her daughter… and how she learned to do so the right way.
In a heart to heart talk about money, Suzanne shares what she’s learned about making conscious spending a priority in her life. In moving from being a compulsive spender back to healthy balance with money, she learned some really useful tools she shares here.
They include:
- Getting out of denial around money
- Where to find help
- Why it’s okay to talk to friends about money—and why you must
- Tools for actually organizing your finances
- Healthy money habits
- Where to look to save
- Some ideas for increasing your income
- An inspiring money story to help you get started if you need mindful money magic
May this bring a little light to a topic often kept in the dark….
RESOURCES
Doreen Virtue’s Goddess Guidance Oracle Card Deck
Suzanne’s book, How Much Joy Can You Stand?
Suzanne’s blog, How to Move On When the Time is Right
Debtor’s Anonymous
Business Debtor’s Anonymous
Underearner’s Anonymous
ABOUT SUZANNE
Suzanne Falter is a speaker, writer, podcaster and essayist whose work has been featured in SELF, O, More, Tiny Buddha and The New York Times. She is the host of The Self-Care for Extremely Busy Women and Back to Happy podcasts, and has been heard widely on podcasts and radio including Coast to Coast AM. She’s the author of multiple self-help titles including The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Learn more at www.suzannefalter.com
Suzanne discusses finding one’s true, right work with mega bestselling author Laila Ibrahim who made the unlikely pivot from preschool director who’d never written a thing to top author on Amazon.
In this episode I’m focusing on a subject a lot of us wonder about—that thing you spend your days doing, called a job. What if you’re job is FAR FAR FAR from what you really want and need to do? My guest is one of the most successful authors on Amazon, Laila Ibrahim, whose story will blow your mind.
But first…a related topic. I riff on ideas about self-sabotage and how to push through it with my blog, The Bad Habits That Drive Self-Sabotage and What to Do About Them. Here I recount many of the ways we may not be aware we’re self-sabotaging. And I offer up some possible solutions. See if it resonates.
My guest, Laila Ibrahim, has sold nearly two million copies of her books, particularly Yellow Crocus, a historic novel set in the antebellum South of the US. It tracks the relationship between the white baby born to a plantation slave owner, and the enslaved black nursemaid who cares for the child as part of her job. The book is incredibly moving, and full of profound truths about our very humanity.
Laila, who was formerly director of a pre-school, shares the wild story of how she, ‘of all people’, did the highly unlikely thing of writing a novel—and then becoming a super, super successful author. And how she overcame all the odds against her.
This is an inspiring story that will help YOU get on the path to truer, better, more destined work.
Among other things, I learned:
- The vision that started all of this
- How Laila talked herself into actually pursuing this vision
- Where she found support with her dream
- How she found the courage to keep going, despite the rejections
- How she handled the inevitable bad reviews
- How her full destiny finally arrived
May you find this story as inspiring as I did.
-- Suzanne
RESOURCES
Yoga by Kashi Ananda
Suzanne’s Blog, The Bad Habits That Drive Self-Sabotage and What to Do About Them
Laila Ibrahim’s Website
Laila’s books :
Yellow Crocus
Paper Wife
Scarlet Carnation
OUR GUEST
Of the 500,000 books that are published each year, fewer than 20 sell a million copies. Laila Ibrahim’s novels reached that mark several years ago—with Yellow Crocus. Now she’s up to 1.75M copies sold.
Laila Ibrahim is a devout Unitarian Universalist, determined to do her part to add a little more love and justice to our hurting world. She lives with wonderful wife, Rinda and toy Australian Shepherd, Hazel, in a small co-housing community in Berkeley, California with two other families. Her beloved young adult children live nearby and are kind enough to take trips to Disneyland with her. She is surprised and delighted to be working full time as a novelist and writer. Laila enjoys calling/Skyping into bookclubs and classes.
Alcohol use spiked during the pandemic, and could be on the rise again as life becomes more intense. Suzanne talked to Sober Curious expert Ruby Warrington. What’s the real deal with drinking too much?
I begin by reading an essay I wrote about being a reformed ‘Drama Junkie’… you’ll know this is you if the very idea repels you. Or if you know your own life is a little too exciting. May this help you get back to a grounded place of calm, and a renewed sense of your own power.
In 2020, I had the great pleasure of interviewing Ruby Warrington, the pioneer behind the ‘Sober Curious’ movement. (This interview is a replay.) She wrote the book on it, literally (see below) and has a lot to say about how casual drinking, even when we don’t really mean to, can undermine a life of beautiful self-care bliss.
Ruby’s take is refreshing on this old chestnut of a topic. Here’s what I learned:
- What sober curious really means
- Some key questions to ask yourself about your drinking
- What is life like without using alcohol every day?
- The truth about stress and alcohol
- Some cues your body gives you when you need to cut back
- Navigating COVID-19 and alcohol use
- Easy tips on cutting back from 2 to 1 drink per day
Thanks so much for making time for your self-care today!
Take good care,
RESOURCES
AG1
Are You a Drama Junkie?
SOBER CURIOUS: The Blissful Sleep, Greater Focus, Limitless Presence, and Deep Connection of Sobriety by Ruby Warrington
Ruby’s Sober Curious Facebook Group
Ruby’s Sober Curious Podcast
Ruby on Instagram
OUR GUEST
Ruby Warrington is host of the Sober Curious podcast and the voice behind the term Sober Curious. Author of the 2019 book of the same title, her work has spearheaded a global movement to reevaluate our relationship to alcohol. Other works include Material Girl, Mystical World (2017), The Numinous Astro Deck (June 2019), and Sober Curious Reset (Jan 2021). Founder of “Now Age” lifestyle platform The Numinous, and with 20 years’ experience as a lifestyle journalist, Ruby is also a sought-after speaker, book doula, podcaster, and brand consultant, and is known as a true thought leader in the modern wellness space.
Suzanne’s favorite morning supplement drink – AG1
There is a world of stress that lies between having the intention to meditate and actually doing it. Host Suzanne Falter shares thoughts on how to finally get yourself to sit, relax and breathe.
Suzanne begins this episode with advice on handling those big waves of fear that engulf us sometimes. From a blog called The Easiest Way to Manage Your Fear…because we all have fear, right? It’s far more present than you may think.
So … hey. Did you meditate today? If not, or even if you did, take a listen.
The main segment today is all about pushing past your resistance to meditation using Suzanne’s tricks and tips. Because you CAN break through your resistance and discover the slow, sweet tranquil world of deep meditation. Even in as little as five minutes per day.
Suzanne’s tips include
- Understanding WHY meditation is so key
- How to set up for successful meditation
- Taking meditation walks for those who can’t sit still
- Some ideas about breath work
- What you actually DO when you meditate
All of this is followed by a five-minute meditation so you can start right now…
Enjoy. And breathe….
RESOURCES
Suzanne’s favorite morning supplement drink – AG1
Get a free year’s supply of Vitamin d3 AND five free travel packs!
Suzanne’s Blog, The Easiest Ways to Manage Your Fear
Box Breathing Teachniques video (FREE)
Pranayama—Yogic Breathing video, Ten Minutes to Calm (FREE)
ABOUT SUZANNE
Suzanne Falter hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe. She also keynotes and leads corporate workshops on self-care. She is the author of The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks.)
AG1 – Get a Free Year’s Supply of Vitamin D AND 5 Travel Packs with your first purchase.
Do you have a dream you keep chipping away at, yet never really go for? Or perhaps one that you never start? Consider the first segment of this show your pep talk. I picked out a key chapter from my book, How Much Joy Can You Stand? How to Push Past Your Fears and Create Your Dreams. May it inspire you to higher heights… We await them!
I had a fascinating conversation with social media impact expert, Dr. Brian Primack. Scary fact: we now spend an average of 147 minutes on social media every day—up from 2021. Dr. Primack conducted the essential studies that drive what we know today about the impact of ingesting such massive amounts. And those negatives include poor self-image, depression and…yes… anxiety.
But Dr. Primack believes there is a conscious, healthy way to navigate social media, which is what this segment is all about. Important stuff!
Among other things, I learned:
- Why social media is such a ‘double edged sword’
- What FOMO is and what it drives
- Can social media truly be used to self-soothe?
- The impact of social media on the subconscious
- Do the positives balance the negatives?
- What is negativity bias and why it matters
- His approach to using social media in a healthy way
- Should you set up notifications on your social media?
RESOURCES
AG1 – Get a Free Year’s Supply of Vitamin D AND 5 Travel Packs with your first purchase.
Suzanne’s blog, Why You Should Dare to Be Heard
Suzanne’s book, How Much Joy Can You Stand?
Dr. Brian Primack’s book: You Are What You Click; How Being Selective, Positive, and Creative Can Transform Your Social Media Experience
Alexa’s Road to Recovery
OUR GUEST
After exploring possible careers as a cryptographer, actor, and psychotherapist, Brian A. Primack settled on becoming a physician, researcher, and administrator. He is currently the incoming Dean of the College of Public Health and Health Sciences at Oregon State University, where he leads over 2000 undergraduate and graduate students and 200 faculty and staff members. Before this he was Dean of the College of Education and Health Professions at the University of Arkansas and the Dean of the Honors College at the University of Pittsburgh. His primary research area involves the effect of media and technology on health—both positive and negative. He has over 250 publications, and his findings have been reported in news sources such as NPR, the New York Times, Cosmopolitan Magazine, US News and World Report, the BBC, and many more. He is the recent recipient of multiple regional, national, and international awards for research, teaching, and overall achievement. After graduating Yale University magna cum laude in 1991 with degrees in English and Mathematics, Dr. Primack spent 4 years teaching adolescents and studying human development for his master's degree, which he received from Harvard University. He subsequently graduated first in his class and summa cum laude from Emory Medical School and trained in Family Medicine in Pittsburgh.
Suzanne and Dr. Heidi Brocke, host of the It’s Not Normal, It’s Toxic podcast discuss why toxic relationships show up in our lives, and how to rid ourselves of them forever.
If you’re like me, you get a little worried sometimes. Perhaps you’re not progressing fast enough, or succeeding well enough. Are you living up to your own expectations? This is when it’s time to shop ‘shoulding’ on yourself, as I share in my blog post How to Stop Living in the Land of Should.
My guest is Dr. Heidi Brocke, who shares a great wealth of knowledge about toxic relationships—and why they are so pervasive. Yet… there is hope, You don’t have to resign yourself to a life of dysfunction.
Dr. Heidi shared with me ideas on the following:
- What exactly is a toxic relationship
- Why they keep showing up in some lives
- Why types of personalities attract toxic dynamics
- How toxic people are wired
- How to leave these relationships…even when it’s hard
- Where self-care fits into all of this
- How to finally rid yourselves of these relationships and heal
I hope this helps. Here’s to YOUR self-care… and happiness
With love,
Suzanne
RESOURCES
Suzanne’s blog, How to Stop Living in the Land of Should
Suzanne’s Patreon survey—Win a free book!
Coaching With Dr Heidi website
It’s Not Normal, It’s Toxic Podcast
OUR GUEST
Dr Heidi Brocke is a Toxic Relationship Awareness & Healing Specialist, and host of the It’s Not Normal, It’s Toxic Podcast.
She has turned her past into her passion as she provides hope, healing, and freedom to those whose lives have been affected by toxic relationships, emotional abuse, and narcissistic behaviors. After 24 years of service in healthcare she has now moved on and uses her life experience and her education to be the person she needed when she herself was trapped in the darkness of an unhealthy relationship. Through education, she presents the understanding needed to empower others to walk through fear and into their freedom.
She has been featured in both Forbes and Time Magazines for the dedication given to her clients and for her work in the toxic relationship area. Her podcast reaches clients and followers worldwide and her programs are proven to help others regain their lives as her plans to continue her mission to educate as many as she can on the devastating effects of emotional abuse continues to grow.
DESCRIPTION: Suzanne knocks around ideas about why we resist self-care and what we can do about it. Also, her intro covers ideas about the value of everyday lessons, some learned the hard way
Why is it life doesn’t always cooperate with us? That’s what I’m starting with in this show, by sharing an essay I wrote in 2018 called ‘How to Find the Lessons Hidden in Everyday Dilemmas
.’ For a lot of us, this has been one hell of a two years—and so perhaps now IS a good time to look for where we may be stuck.
The main part of this show is dedicated to everyone who MEANS to get back to self-care but can’t quite make it happen. I’ve got you, friend. Because even the best of intentions can’t always help us get back to good self-care.
If you have a lifelong pattern of resisting self-care, I’ll share
- Ideas about why we do this
- How to break the pattern
- Where to look for a reset
- New mini-habit behaviors that can be … habit-forming!
Hope this helps YOU get back to glowing self-care!
My best as ever,
Suzanne
RESOURCES
Send Suzanne an email with your feedback for possible Patreon rewards
What would YOU like to see? Send an email to Suzanne@suzannefalter.com
How to Find the Lessons Hidden in Everyday Dilemmas
Mini Habits: Smaller Habits, Bigger Results
The Extremely Busy Woman’s Guide to Self-Care
BIO
Suzanne Falter is a writer, podcaster and essayist whose work has been featured in SELF, O, More, Tiny Buddha and The New York Times. She is the host of The Self-Care for Extremely Busy Women and Back to Happy podcasts, and has been heard widely on podcasts and radio including Coast to Coast AM. She’s the author of multiple self-help titles including The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Learn more at www.suzannefalter.com
Suzanne sits down with Valerie Young whose groundbreaking work identified The Imposter Syndrome. They talk about why women need to shift their mindset of self-doubt, and relax into their personal power. One of my favorite places is Sebastopol, CA, in the wine country north of the Bay Area. It inspired this starting segment, on places we love. I hope it reminds you of some favorite places YOU love!
I first became aware of Valerie Young’s work in … 2001? I had published a book about creativity and motivation then (How Much Joy Can You Stand?), and her work was a SUPER perfect fit for all that I discussed. We became colleagues and have stayed in touch off and on since then.
If you’ve never listened to Valerie Young speak, she’s brilliant on the subject of Imposter Syndrome. Her voice is nothing less than an inspirational call to arms for all of us scared women to link arms and believe in ourselves again.
Among other things, I learned:
- How the Imposter Syndrome work came to be
- Hallmarks of Imposter Syndrome
- How we get this way and what the effects are, long-term
- The correlation between anxiety and Imposter Syndrome, and addictions, too
- Sabotaging behaviors sourced in Imposter Syndrome
- What can we do about it
- Useful reframes for Imposter Syndrome moments
It’s a fabulous conversation— don’t miss it!
RESOURCES
Athletic Greens free gift
athleticgreens.com/BUSYWOMEN
The Secret Thoughts of Successful Women: Why Capable Women Suffer From the Imposter Syndrome and How to Thrive In Spite of It
Being Realistic is Killing Your Dreams: 7 Lessons for Living Life on Purpose, Working at What You Love, and Following Your Own Road
It’s Never Too Late to Find Your Calling: A Handbook to Help You Find Your Passion – and Get a Life
Valerie’s TED TALK
Betty Rollins essay in Hers, The New York Times, 1981
MORE ABOUT VALERIE
Valerie Young developed The Imposter Syndrome work while a graduate student at University of Massachusetts, Amherst. Since then it has become a worldwide phenomenon. She has spoken on stages extensively about this, including TedNYC.
Valerie is also widely recognized as a thought-leader on thinking “outside the job box.”
In 1995 she became the founder and Dreamer in Residence at Changing Course — an online resource for people who want to make a living doing what they love without a job. Today over 24,000 people subscribe to the Changing Course Newsletter.
Suzanne and Alexandra Stockwell talk about the deep sensuality that is possible in marriage and committed relationships. And how to keep it burning ever deeper!
Today’s show begins with a quick dive into some alarming but important statistics from my blog about the need to take vacation time. Because you deserve it!
You deserve intimacy, too. In fact, we all do. But how often do we get true intimacy in life—especially if we’re mostly focused on trying to get it all done? Dr. Alexandra Stockwell teaches us how to have ‘uncompromising intimacy’ in relationships, and how to cultivate truly sensual intimate relationships.
NOTE: If you suffer from any kind of perfectionism or performance anxiety—this one’s for you!
Among other things, I learned:
- Why extremely busy women in particular need and struggle with intimacy
- Where performance anxiety fits in to all of this
- Why does passion fade with time?
- How do we know if there is more passion available to us?
- What about using cannabis and alcohol around sex?
- How communication fits in with all of this
Whether your attached or single, there is much to learn here. It’s a moving, useful conversation about living in deeper, richer, more delicious sensuality.
Viva intimacy!
Take care,
Suzanne
LINKS
Get your free gift from AG1—and power up your nutrition!
athleticgreens.com/BUSYWOMEN
Suzanne’s essay, Some Shocking News About Why You Really Need That Vacation
https://suzannefalter.com/self-care/some-shocking-news-about-why-you-really-need-that-vacation-2/
Alexandra’s website
https://www.alexandrastockwell.com/
Alexandra’s Facebook group, called The Intimate Marriage https://www.facebook.com/groups/hotmarriage
Alexandra’s show: www.theintimatemarriagepodcast.com
The You Are Not Broken podcast
https://podcasts.apple.com/us/podcast/you-are-not-broken/id1495710329
BIO
Known as “The Intimacy Doctor,” Dr. Alexandra is an Intimate Marriage Expert who specializes in coaching couples to build beautiful, long-lasting, passionate relationships. She is the bestselling author of “Uncompromising Intimacy” and host of The Intimate Marriage Podcast.
Dr. Alexandra has been featured in the Huffington Post, Rolling Stone, USAToday, Cosmopolitan, Business Insider, thriveglobal, mindbodygreen, FOX NEWS NYC, and Disruptors Magazine recently named her one of “30 Inspiring Women to Watch in 2022.”
Today’s show is all about our emotional infrastructure—the decisions and choices we make that inform how we walk through the world. It turns out there’s a helpful way to do this…and a not-so-helpful way.
I begin the show with a reflection on a recent article I read full of research on why we’re collectively acting so weird. After two years of a pandemic, well…let’s just say that societal norms have taken a big hit. And the good news is they will recover.
Then I share what I like to think of as my Emotional Self-Care Hit List. These are eight things we really need to practice to keep our inner guidance system working well, and our happiness optimized. May my little list serve you well.
Here are a few highlights:
- How our personal radar informs us and protects us
- Setting boundaries for self-protection
- What to do with your rage, your anger, your disappointment, your fear
- When a request is a good idea
- The power of forgiveness—and self-forgiveness
And as promised, here is the list...
8 RULES OF EMOTIONAL SELF-CARE
- Honor my feelings.
Our anger and our fear are here to protect us. So I’m learning to let them do their job.
- Remember it’s all about mom.
Good self-care means gently reminding ourselves when we are triggered.
Then allowing our feelings to flow when we’re alone, until eventually they resolve.
- Become humble.
- Know and express my boundaries.
The key is to honor our emotions and then find the courage to speak up kindly.
Requests work well here.
People actually appreciate it when I am clear about my boundaries.
- Own my stuff … and nothing more.
- Remember forgiveness sets us free.
- Stay out of harm's way.
Our guidance system is always on for a reason. We need it
- Be patient with myself.
In the end, it really all is about us and our tender hearts. If we really, truly show up and care for them, they will abundantly serve us in return.
I hope this episode resonates with you, and gives you some ideas to carry on in strength.
Much love as ever,
Suzanne
Resources:
Take the Survey
More about Suzanne
Suzanne Falter is a writer, podcaster and speaker whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times. She is the author of multiple self-help titles includingThe Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the ever popular Self-Care for Extremely Busy Women podcast, and regularly speaks to a global audience on the healing power of crisis and the importance of self-care. Learn more at www.suzannefalter.com
Do you resist the gym even though you know you should go? Suzanne speaks to Coach Ash about how to shift your mindset to embrace the gym…and get back to fitness. Do you get the help you need? I begin this show with a little piece of my book, The Extremely Busy Woman’s Guide to Self-Care, titled ‘Seven Steps to Get the Help You Truly Need’. Why did I write this essay? Because it’s glaringly clear that many of us overly busy women don’t know how or from whom to ask for help.
There are 7 easy steps right here!
My guest, Ashley Tucker AKA Coach Ash, is a coach who works in a gym, helping women to persevere when they feel like quitting… and show up in spite of their misgivings or resistance. This is for all of you who INTEND to get to the gym but can’t actually make it happen.
Among other things, I learned from Coach Ash:
- How to deal with exercise perfectionism
- What is ‘movement intuition’ and why it matters
- How to discover your own exercise style
- How to deal with body issues at the gym
- Picking up workouts we can do at home
- How much you actually need to exercise—and doing what, exactly?
- What works when it comes to HIT
If you’re a gym resister, this one is for you! Coach Ash lays it all out.
Enjoy!
Suzanne Falter
RESOURCES
Suzanne’s essay ‘Seven Steps to Get the Help You Truly Need’
The Extremely Busy Woman’s Guide to Self-Care
The Joy of Letting Go audiobook
Ashley Tucker’s Website
Ashley’s Podcast, Mastering Mind + Movement
Where else to find Ashley
MORE ABOUT ASHLEY
Ashley Tucker is a health and mindset coach, and host of the Mastering Mind + Movement podcast.
Suzanne and Jungian analyst Lisa Marchaino discuss Jungian psychology and how its ideas about motherhood can prepare us for an easier ride as moms.
I begin today’s show by sharing an essay I wrote, What Needs to Change in Your Life Right Now? Here I invite you to consider a whole new approach to your life as spring begins, the pandemic wanes, and we—hopefully—move forward.
Take a moment with a journal to relax, get grounded and return to you with the following questions. Answer honestly and prepare to surprise yourself. It’s a good way to get back to YOU.
- What have you been hanging on to that you need to let go of?
- Who or what has been dragging you down or weighing heavy on your mind?
- Who needs your apology?
- What have you been tolerating?
- Where could you be more accepting?
- Where have you gotten stuck in the last year?
- What have you been craving or longing for?
- What have you been hard on yourself about?
- Do you need to forgive yourself?
- What would make your life wonderful?
- What’s missing in your life—even if you don’t know how to manifest it yet?
- What inspires you, excites you, lights you up?
- Who or what has added immeasurably to your life?
- Whom do you need to thank and appreciate?
- What’s been unexpectedly fun?
- Who would you like to be in the coming year?
- Where could you make some clear requests?
- What will you do just for you?
Motherhood is rewarding, but also very demanding. How do we avoid losing contact with ourselves when we are so busy being a mom? How do we deal with the anxiety, frustrations, stress and genuinely hard moments of motherhood?
Jungian analyst Lisa Marchiano helps us understand how a Jungian perspective can really heal our mothering upsets—and give us a long view that will make us far better able to handle the tough stuff.
Here are some of the cool things I learned from Lisa:
- How a Jungian perspective helped her get through the toddler years
- What a Jungian point of view is and why it matters
- How to get a greater sense of purpose in your life
- Why it’s critical to own your shadow side as a mother –or non-mom
- What fairy tales have to do with your self-care
- A great fable about the value of overwhelm and limitations in motherhood
- How to deal with angry, resentful teenagers
May this episode heal the hurting places within.
LINKS
Suzanne’s Essay, What Needs to Change in Your Life Right Now?
https://suzannefalter.com/self-care/what-needs-to-change-in-your-life-right-now/
Lisa’s book, Motherhood: Facing and Finding Yourself
Lisa’s podcast, This Jungian Life
https://thisjungianlife.com/podcast/
BIO
Lisa Marchiano, LCSW is a writer and Jungian analyst in private practice in Philadelphia, Pennsylvania. She is the cohost and creator of the popular podcast This Jungian Life. She teaches at the C.G. Jung Institute of Philadelphia, and lectures widely on Jungian topics. Her writings have appeared in Quillette, The Journal of Analytical Psychology, and Psychological Perspectives, among other publications. She is the author of the book Motherhood: Facing and Finding Yourself published by Sounds True. You can find her on Twitter at @LisaMarchiano.
Did you know you have a superpower that is just phenomenal at healing your pain? It is the one single tool that will give you everything you need…no matter what, where, when or how you are suffering.
I’m talking about silence in this show—and all the many ways I’ve learned to use it to find a new lease on life. Or to negotiate better terms for anything. Or to let someone know I mean business. Or even to hear myself think.
I know I talk a lot about how you must find time alone for yourself. But this show? About getting truly silent and listening into that silence… it’s a special one. May it serve you well.
With love,
Suzanne
RESOURCES
Suzanne’s blog The Healing Power of a Good Meltdown
MORE ABOUT SUZANNE
Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
It’s a tragic time in the world right now—my heart is breaking for Ukraine, as is the rest of the world. Yet it’s also a time that is full of possibility at the same time. Most crises are. And so I begin with an essay I just wrote titled ‘Is This the Beginning of the Great Turning?’ I hope it gives you a larger context in which to hold your own grief and upset over what is going on in Eastern Europe right now.
My guest in this show has a lot to say about sex, and her message is healthy, strong and reassuring. And if you’re a busy woman, it may be just what you need to hear. Irene shares a lot of ideas for those who think their sex life is less than it could be. (Hope is at hand!)
Among other things, Irene shared:
- Four damaging myths about “broken” women
- The media’s influence on how we perceive our sex life—and what reality says
- The roots of sexual performance anxiety
- How to manage when one person wants sex and the other doesn’t
- What do our partners need to know about our libido
- What to do for women who have performance anxiety?
- What to do if you take meds that inhibit libido
- Thoughts for single women
It’s a great show—I hope it helps you understand far more about our sexual selves.
My best to you as ever!
RESOURCES Joanna Macy’s Great Turning poem
Joanna Macy’s Great Turning film
Is This the Beginning of the Great Turning?
How Americans Can Help Those in Ukraine (Washington Post)
Suzanne’s Book, How Much Joy Can You Stand?
Irene Fehr’s website
Link to her free video series – How to Want Sex Again
MORE ABOUT IRENE Irene Fehr, MA, CPCC, Certified Sex & Intimacy Coach, helps couples make love and sex work in long-term relationships and bring sex and passion into sexless ones. Determined to dispel myths about why sex dies in long-term monogamous relationships that cause heartache and broken dreams, Irene’s views have been featured all around the world in HuffPost, Cosmopolitan, Refinery29, ScaryMommy, EliteDaily and Bustle. She is no stranger to her clients' issues, having recovered from the all-too-common story of ‘happy marriage turned sexless’ when she lost her libido — all before turning 30.
If you can’t get a decent night’s sleep, listen well… because here are my top drug-free tips for getting the rest you need. Honestly, these were worked out in my own private lab of one during a five-year bout of insomnia. I took courses, read books, worked with a sleep therapist—the whole nine yards. And this is what worked for me.
40 million Americans suffer from anxiety—and that number has gone up hugely since the pandemic started. So I wanted to bring in an expert on anxiety and depression, and discovered Dr. Isabel Hunsinger. After her own health crisis and emigrating to New Zealand, she found some interesting new ways to support brain health.
What I learned:
- The difference between disease management and true health
- How she developed a healthier approach to health care
- Her own health crisis and what she learned
- Healthier tips for anxiety and depression
- Three easy steps to take right now to protect your brain
- Other factors that effect our well being
Hope this gives you some action steps that seriously help!
Namaste,
RESOURCES Suzanne’s essay, 12 Great Drug Free Solutions for Insomnia
The End of Alzheimers book
The Institute for Functional Medicine
Dr. Hunsinger’s Podcast MD & Chef Team
Dr Hunsinger’s website
MORE ABOUT DR HUNSINGER I’m a Cuban/American born in Washington DC. I have been a doctor since 1991. The only reason I went into the medical field was because I wanted to help people. I wanted to get to the root of the dis-ease, not just throw a Band-Aid on it. My goal is to see people healed. In 2000, my husband, and our two young daughters moved to New Zealand to see what it’s like to experience a different culture of the world. After the first 20 years of being a medical doctor, in the last 12 years I have been studying Functional Medicine, which focuses on the root cause of disease and its treatments. My husband, Culinary Nutrition Expert, Chef Michael, and we created the brand of Doctoronamission, where we prevent and reverse disease and give hope. Our expertise is in Alzheimers, Dementia, Cognitive Decline, Anxiety, Depression, and Diabetes. Isabel is the host of the MD and Chef Team podcast.
This show begins with an essay I wrote sharing my history with yoga—a remarkable transformation has occurred after 36 years (mostly) of practicing. Honestly, as I looked back I was kind of amazed at the power this 2000 year old practice has. I also share the link below to my favorite online yogini, Kashi Ananda.
In my interview with Emily Harman, we explored the fascinating world of Positive Intelligence. It’s sort of like a positive spin on Emotional Intelligence, and it’s the next big thing in the world of behavioral competences. Emily shared a lot she’s learned from coaching this:
- The difference between positive thinking and positive intelligence
- The different saboteurs in our heads and which ones are hurting us
- The cost of these inner voices—and what we gain when we harness them
- Harnessing the saboteurs in the moment
- What busy women can say to their saboteurs
So much great stuff here! I hope you enjoy.
Namaste,
RESOURCES What I’ve Gotten from Doing Yoga for 36 Years
Kashi Ananda’s Yoga
Emily’s Saboteurs Assessment
Emily’s Positive Intelligence Coaching Program
MORE ABOUT EMILY Emily Harman is a peak performance coach and the host of the Onward Podcast. She knows what it feels like to constantly push yourself to achieve and lose yourself in the process. Not too long ago, she decided enough was enough. Her dreams had become buried under a mound of responsibilities. After putting everyone and everything else first, she finally decided to create a life that she loves living. Emily created a life with less stress and overwhelm, with more purpose and meaning.
Now she coaches successful, high achievers to recognize the patterns and inner blocks holding them back from living a life that they love. She helps them achieve peak performance, experience peace of mind, and improve their personal and professional relationships.
I begin this show with a reflection on a begonia plant that taught me something important about resilience. My 2016 essay What a Begonia Taught Me About Going Through Hell is my paean to perseverance. May it give you hope if you’re traveling your own tough road.
My main topic today is about healthy eating and all that comes with it… I’ve done this pretty much solidly for the better part of 40 years, and I’m here to say that it can be done. If you get organized and strategize a bit. The key is home cooking made easy—and a whole lot of Ziploc freezer bags.
Among other things I cover:
- What to do about sugar
- Some of the healthy staples I buy every week no matter what
- A great salad dressing hack
- Why an Instant Pot can save your life
- What makes a snack healthy?
- How to handle cravings for those crunchy/salty/sweet no-no’s
- Why your freezer could become your best friend
Hope this inspires some healthy cooking on your end!
RESOURCES Suzanne’s essay ‘What a Begonia Taught Me About Going Through Hell’
Maldon Smoked Sea Salt
Alter Eco Brown Butter Chocolate Bars
The Ultimate Instant Pot Cookbook
Smitten Kitchen Recipes
MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
(Dedicated to my nephew Jon and my son Luke)
Have you ever wondered why men find self-care so hard to access? And have you ever wished your own man had better self-care routines of his own? That’s the theme of this week’s interview with the awesome Ted Phaeton. But first I couldn’t resist sharing a popular blog I did back in 2012 that is written especially for my male readers about why women cry for no reason.
This show features the wonderful host of a really inspiring podcast I discovered, No Rain…No Rainbows. Ted Phaeton is not only a highly successful, Emmy award-winning Fox meteorologist, he leads empowerment groups for men. And I love that! Why limit your gifts—or your success to just one channel?
I asked Ted every question I could think of when it pertains to men and their self-care, and among other things I learned:
- How he found his way into empowerment work
- Why men get defensive about self-care
- What self-care has to do with our potential
- What he learned about social acceptance from high school football
- Ted’s ulcerative colitis parable
- How his own self-care discovery got him on TV
He even concludes this wonderful conversation with a shout out to all the men listening—and an invitation to think about something important.
I hope you enjoy our chat as much as I do.
RESOURCES Suzanne’s Self-Care for Extremely Busy Women online course—ON SALE
Why Women Get Weepy
The Mask of Masculinity
No More Mr. Nice Guy
No Rain…No Rainbows Podcast
Ted’s website
Ted’s Instagram
MORE ABOUT TED Ted Phaeton is an Anchor/Meteorologist at Fox Carolina. He Co-Anchors the morning newscast Monday through Friday. (Meaning, he wakes up VERY early!) Ted is also a member of the National Weather Association and received his NWA Television/Radio Seal of Approval in December of 2016, making him a certified meteorologist with the national organization. As if speaking four and a half hours a day on air wasn't enough, Ted is also the host of the "No Rain... No Rainbows" Podcast inspiring listeners to overcome adversity and live their best lives. As the founder of The Modern Man, a men's networking & empowerment group, Ted hopes to help build men in their communities to reach their full potential. Ted's mission is to help men establish meaningful relationships, network with like-minded individuals, and build a support group that will help them excel in life, business, and relationships. #Letsgrow
I don’t know about you, but from time to time in my life, I’ve needed a good therapist. Someone to talk to whose listening ear is just for me—and who can tell me what I need to hear. Ideally, we can rely on our spouses, or our families and close friends for such, right?
Perhaps. Often, therapy is a great addition to an entire galaxy of support around us. We want to work with the professionals when the stakes are higher, the issues bigger. The key is realizing we need this.
My guest today, Tony Overbay, has one of the top podcasts on therapy in Mental Health in the US. The Virtual Couch host has much to say about what will help us keep our edge and become the strong, free, joyful beings we were put here to be.
But first, I get into the basics on some of this in my essay titled, “Getting Out of the Cage of Self-Doubt”. Believe me, I need this reminder sometimes myself—which is why I read it in this show.
In talking to Tony I learned:
- How he got started as a therapist
- When we need to get into therapy
- The best way to find a therapist
- Different types of therapy
- What is narcissism and why does it matter
- How do you know you’re with a narcissist?
- 5 golden rules of dealing with a narcissist
- Can narcissists actually say they are sorry?
- How do we heal our fragile selves?
SO much great stuff here—I hope you enjoy this as much as I did!
My best to you as ever,
RESOURCES Suzanne’s essay, Getting Out of the Cage of Self-Doubt
Tony’s website
The Virtual Couch podcast
Waking Up to Narcissism podcast
Psychology Today directory of therapists
About Cognitive Behavioral Therapy (CBT)
About Acceptance Commitment Therapy (ACT)
Tony’s Marriage Course
MORE ABOUT TONY Tony Overbay is host of both The Virtual Couch and Waking up to Narcissism podcasts. He is a licensed Marriage and Family Therapist (CA LMFT#92443), a Certified Mindful Habit Coach (CMHC), and a popular motivational speaker. Tony regularly speaks at corporate training events, schools, and churches in formal and casual settings mixing humor, clinical experience, his Christian faith, and a wealth of personal stories gleaned from years of helping others achieve their goals.
Did you know you deserve support? That’s the focus of today’s show. In it, I share with you first some of my best solutions for getting grounded. And staying grounded. These are my best sure-fire tips for managing stress and helping you get back to solid earth again in your heart and soul.
There’s lots out there on why you need support—but did you know that you can ask for support, often even from strangers, and get it? I share several really powerful ideas that I’ve found extremely effective.
Ideas include:
- Understanding why we don’t think we ‘deserve’ support
- Checking in with yourself on just what support you need (the fun part!)
- Knowing whom and how to ask
- Perfecting the ask
- Exploring various support groups that can truly be there for you
I hope this show helps you get all the support you need!
With love,
RESOURCES A Quick Guide to Getting Grounded
The Self-Care Group for Extremely Busy Women on Facebook
Suzanne’s YouTube video How to Take a Healing Crystal Bath
Suzanne’s favorite online yoga
MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
Today’s show is all about our command center for our emotional well being—our nervous system. Without it, our brains literally wouldn’t be able to function. Yet, with it, if not tended properly we can get pretty riled up. So I asked my dear friend, psychiatrist and integrative health advisor Dr. Sharone Abramowitz to join me for a chat on how she recommends her patients tend to their nervous system.
First, however, a note about your ‘New Years resolutions’—not that ywe have them. These days we have ‘self-care goals’, right? I read a chapter near the back of my book, The Extremely Busy Woman’s Guide to Self-Care, titled ‘How to Stay Committed to Your Self-Care’. Hope it inspires something great for you.
In my chat with my guest, Sharone, I learned:
- What the pre-frontal cortext is and how it runs our bodies
- Why that matters to your Higher Self
- What our reptilian brain has to do with our general happiness
- What happens psychologically when we’re frightened or anxious
- What happens when we actually calm down
Sharone shares all kinds of useful tips including an old time herbal remedy for dealing with stress and anxiety. I hope you enjoy what I thought was a terrific chat!
Thanks for being here, my friend…
RESOURCES Dr. Sharone Abramowitz’s website
Sharon’s talk on Managing Anxiety
MORE ABOUT SHARONE Sharone has a Bay Area telehealth practice. She is a holistic mental health psychiatrist & psychotherapist, a motivational interviewing trainer, and an addiction medicine specialist. She trained at UCSF, and is a graduate and faculty member of the Academy of Integrative Health & Medicine Fellowship. She is the president-elect for the California Society of Addiction Medicine.
Happy New Year my friends… we made it!
I begin today’s show with some observations on an important topic: where we give our power away. Because we do, and often without even realizing it. I read my blog essay “Are You Ignoring Your Natural Power as a Woman?” because yes, women are powerful. And we need every ounce of that power to navigate these tough times. The link is posted below if you’d like to read it.
My guest in this show was Jess Weiner whose work around Dominant Stories is particularly interesting. We chatted about the voices in our heads—and how to manage them to serve you better. We also covered recurring themes. So see if these ring a bell: worthiness, success and trust in relationships.
Among other things we talked about
- What a ‘Dominant Story’ actually is
- What is you can’t hear yours
- How these stories begin and why we keep them
- How as her own Dominant Story changed?
- What are some popular Dominant Stories among busy women?
- Jess’s 3 step technique for re-grounding yours
I hope you get lots out of our chat… I know I did!
Namaste,
Suzanne
RESOURCES The Joy of Letting Go Audiobook Free Sample
Are You Ignoring Your Natural Power as a Woman?
The Secret Thoughts of Successful Women
Dominant Stories with Jess Weiner podcast
MORE ABOUT JESS A Cultural Expert + Creative who has spent 26 years researching and educating on cultural trends, Jess Weiner is a bestselling author, podcast host and speaker whose newest project is the Dominant Stories podcast from Shondaland and iHeartRadio.
She has been a strategic partner in culture-changing moments such as Dove’s Campaign for Real Beauty and the evolution of Barbie. She is the CEO of Talk to Jess, a consultancy that helps Fortune 500 companies become more inclusive and culturally fluent. She is also an adjunct professor at USC and was recently named by Fast Company as one of the most creative people in Business.
I begin today’s episode – deep in the darkest moments of winter -- with an essay I wrote called “For Every Woman Who Doesn’t Have Time to Go to the Bathroom.” If that’s you stop running and take a listen. I think you’re going to find this very empowering!
Also big in winter is the urge to hunker down, nest, and get rid of things. I don’t know about you, but when it comes to feeling like I have too much stuff, I’m a pitcher. I just love to dig in and throw it all out. It just feels so refreshing to have all that sparkling clean, empty space where there once was clutter.
That’s why I invited decluttering and ‘reality based cleaning’ expert Dana K White to join me in today’s episode. Her approach is refreshingly real and quite funny. Here’s what I learned:
- How a busy cleaning-avoidant got comfortable with decluttering to become an expert
- Where do you start decluttering for maximum efficiency?
- The secret power of decluttering
- The common mistake many organizers make in this process
- An easy test for how to know whether to pitch something or not
- What’s your ‘clutter threshold’ and why it matters
- Why we hang on to too much stuff
- Her secret weapon – the ‘Container Concept’
I think you’re going to find our chat inspiring … I did! I’ve got the cleared-out space to prove it!
RESOURCES Suzanne’s Self-Care for Extremely Busy Women online course … on sale!
Decluttering at the Speed of Life: Winning Your Never-Ending Battle with Stuff
MORE ABOUT DANA Dana K. White is a blogger, podcaster, speaker, and (much to her own surprise) a Decluttering Expert. She is host of ‘A Slob Comes Clean’ podcast. In an attempt to get her home under control, Dana started blogging as "Nony" (short for anonymous) at A Slob Comes Clean. Dana soon realized she was not alone in her housekeeping struggles and in her feelings of shame. Today, Dana shares realistic home management strategies and a message of hope for the hopelessly messy through her blog, weekly podcasts and videos. Dana lives with her husband and three kids just outside of Dallas, Texas.
Today’s show is all about our subtle inner workings—specifically that part of us from long ago who got taught harshly about the realities of life. Most of us carry some kind of trauma, and our inner child is here to tell us all about it.
I begin with an essay from my blog back in 2017, called Are You a Wounded Decision Maker?
Here you’ll get a pep talking for slowing down and making thoughtful, conscious decisions.
Then I move on to interview podcaster and Soul Mate coach Gloria Zhang. Her wisdom is comprehensive on how and why we want our inner children to be happy and healthy. And how to get there.
I learned:
- What the Inner Child actually is
- How she discovered her work around this
- What she learned from being in toxic relationships
- What her wake up moment was
- Why High Achieving women tend to struggle in love
- Some myths busy women buy into about love
- Three steps to fix our inner child issues
There’s a lot here to chew on! Enjoy,
RESOURCES Are You a Wounded Decision Maker?
Suzanne’s Free Minicourse “Get Back to Glowing Self-Care”
Suzanne’s Self-Care Assessment
Gloria’s Instagram
Gloria’s website
The Inner Child Podcast
MORE ABOUT GLORIA Gloria is the host of Top 100 show The Inner Child Podcast, and a therapist and Relationship Coach based out of Canada. Gloria helps High Achievers break the pattern of toxic relationships and create lasting love by healing the inner child.
In the spirit of the season, I begin this show with a list of my go-to self-care essentials. Things you may not even be aware of that I believe bring high value to our self-care journeys. From a simple cheap notebook to a high end imported French tea…it’s all here. Take your pick from the links below. The complete list is on the blog below.
I had such fun talking to Brandi Cheyenne Harper, who is a VERY cool woman and a knitting genius. Her designs are so beautiful and hip and just plain fresh! And she really makes a compelling case for why knitting truly is absolute self-care.
I learned:
- How she got started
- What knitting has to do with self-care
- How false modesty does NOT help us…but knitting does
- How to enjoy knitting imperfectly
- How she fits pleasure knitting into her knit-biz life
- How long it takes to do her patterns (it’s surprisingly fast!)
I hope you enjoy as much as I did. A very fun project to carry into the New Year!
Happy New Year everyone.
Love,
RESOURCES Suzanne’s Complete List of Top Self-Care Items for the New Year:
Five Star Notebooks
Dream Time Eye Pillow
Hydro Flask Water Bottle
Anchor Soundcore headphones
Large Neck Shoulder Wrap
Alter Eco Brown Butter Chocolate Bar
Marriage Frere Earl Grey Blue tea
Dr. Teal’s Epsom Salts
Brandi’s Website
Brandi’s Instagram
Brandi’s Easy Beanie pattern (Takes only a day to do it!)
Brandi’s cool patterns
Brandi’s book: Knitting for Radical Self-Care
MORE ABOUT BRANDI Brandi Cheyenne Harper is a knitting designer and instructor living in Brooklyn, NY. She is the author of Knitting for Radical Self-Care: A Modern Guide, a how-to book encouraging us to knit as a gateway to living a restful and powerful life. You can find her work published in collaboration with Vogue Knitting and Purl Soho. She shares her entrepreneurial journey on Instagram @brandicheyenneharper
How do we wrap up a year that’s been both a challenge and a relief as things continue to shift and swirl around COVID? I share my best end of year/start of the new year rituals here. Below you’ll find them all mapped out.) Plus a few others gleaned from my Self-Care Group for Extremely Busy Women on Facebook.
But first, I start this show by sharing an episode I did to set the scene. I woke up one morning recently with some large, general insights that might be of help as you move on through your day.
Namaste,
Suzanne’s Ritual:
- Find a cool place other than home
- Bring all relevant materials, paper and digital
PART ONE: ASSESS Assess by whatever metrics are important to you THAT EMPHASIZE WHAT YOU DID ALL YEAR
WORK
- Business owner might focus on sales or expenses or bottom line or customers served
- An employee might focus on work contribution made
- Manager might focus on interactions with staff and clientele
- What are all the relevant metrics that really mean something to you?
- Meetings attended? Days worked? Raises obtained or acknowledgements given
- THEN… note things you’d like to change
PLACES TO LOOK: (Your memories will tell you a lot)
Journal on:- What irritated you?
- What made you swell with pride?
- What surprised you?
- What moved you?
- What do you long for?
PERSONAL
- Time spent with loved ones
- Time spent on you?
- Vacations? Getaways?
- Hobbies started? Performances attended? Parties had or gone to
- Health goals or losses? Check ups? Body work?
- New friends?
THEN… note things you’d like to change
PLACES TO LOOK: (Your memories will tell you a lot)
JOURNAL ON
7. 1. What irritated you?
2. What made you swell with pride?
3. What surprised you?
4. What moved you?
5. What do you long for?
Once you go through it all, take a breather… finish a different day, perhaps, or walk away for a while
Then… when you return:
PART TWO: ACKNOWLEDGE & PLAN AHEADJournal on this: * What are your takeaways? * What could you do differently? * How’s your self-care * What do you need that you’re not getting?
- Get a clear list of changes you might make – your GOOD IDEAS list
- Don’t be vague—be specific i.e. ‘A trip to HI’ instead of ‘A Vacation’
- Get clear measurable parameters on them
- A new massage therapist? A new gym? A new meet up to find friends? Ask for a raise or better hours?
- Figure out any resources your need
- Visit the gym, book with massage, go to meet up, ask for a raise?
- Book it into your calendar
- Boundary setting
- Asking for help
- Being easier on yourself
- Also notice if GOOD IDEAS includes qualitative shifts
- Could be a walk in a pretty place
- A bubble bath
- A piece of great pie at a bakery
- Whatever feels right to you
- Acknowledge yourself when you are done with a great big treat
RESOURCES Suzanne’s Self-Care Assessment Bonus
Suzanne’s Blog, Some Key Insights That are Helping Me Cope
The Extremely Busy Woman’s Guide to Self-Care audiobook
MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
This show is all about letting go—even during the holidays. Or should I say especially during them because look at how much pressure we put on ourselves! This is why I begin this show with an easeful essay I wrote back in 2012, On Loving My Imperfection. May it inspire you to relax, ease the pressure and love yourself more…even when times are tough.
My guest, Celenia DelSol is a fantastic source of wisdom when it comes to grief and loss. Like me, she suffered the death of her son—and from that loss she crafted some truly beautiful work on how to grieve effectively. As you can see below, she folds together her training in both coaching and counseling to help us understand things like the following
- How she processed this unthinkable loss
- The natural phases of grief
- How to handle working through your grief
- How her own transformation occurred
- The value of openness at times of crisis
- The difference between psychotherapy and grief counseling
- Feelings that come up when a loved one suicides
- The course of grief recovery and what to expect
- The choices all grievers face
If you are suffering this holiday season from a loss, my heart goes with you. You WILL get through this, one day at a time. As ever, we’ve got you, friend.
With love,
RESOURCES Suzanne’s essay ‘On Loving My Imperfection’
Surrendering to Joy
Celenia’s Blog & Website: A New Normal
Celenia’s Podcast: Beauty in the Breakdown: Living & Loving After Loss
MORE ABOUT CELENIA Celenia Delsol is a grief recovery specialist, life coach and host of the podcast, Beauty in the Breakdown: Living & Loving Life After Loss. She holds an M.A. in Counseling Psychology.
We begin this show with some good advice as the holiday season begins: Ask for help! In my opening essay, I reflect on mindsets that are helpful for making requests that actually get results. (There is a lot more on this in my book, The Extremely Busy Woman’s Guide to Self-Care).
Now… we all know we need to eat more veggies. But they can be hard to get excited about, right? That’s why I did this particular show!
My guest, Sophia DeSantis is a client-centered heal-coach who’s all about plant-based diets and recipes that are as yummy as they are healthy. And who doesn’t need that? I got really inspired listening to her ideas, and I suspect you will, too.
Among other things, I learned:
- The benefits of a plant-based diet
- Should we be ‘all or nothing’ with plant-based diets?
- The difference between being vegan and being plant-based
- What about how processed a lot of plant-based alternatives are
- Sophia’s favorite alternative meet… veggie burgers v The Impossible Burger
- Roasting v steaming vegetables
- Meal plans and how to make them work
Boy is there a LOT of good stuff here. Enjoy, my friend!
RESOURCES How to Get the Help You Truly Need
Sophia’s website
Check out Sophia’s free guide on her homepage
Sophia’s Instagram
The Doctor Vs Comedian Podcast
MORE ABOUT SOPHIA Sophia DeSantis is a client-centered health coach, meal systems expert, plant-based recipe creator and the fun-loving mom behind Veggies Don’t Bite, where she focuses on helping people feel empowered instead of overwhelmed when it comes to overall health and wellness. Through Veggies Don’t Bite and her popular podcast, Real Food Real Conversations, she strives to help people find what works for their personal health and wellness!
She helped her husband better his heart health by completely changing their family's diet under the guidance of his cardiologist. She did this with a newborn and a 1-year-old, so knows what it's like to make a health change in the midst of chaos. Being a teacher for 14 years, and getting her master’s degree in education, she understands that each person is unique in how they learn, and there is no one size fits all approach. She now has "retired" from her teaching job and runs her business full time while navigating life with 3 young boys.
You can, and will, grow stronger from this my friend. If you surrender. So here are some things to keep in mind to that end.
What follows is my Self-Care Survival Guide for the Holidays! I’ve listed ten essentials that can help anyone get through the most stressful of holidays. Think of this as your pep talk to staying more calm, more grounded. Because, yes, you DO have permission to simplify!
My Top Ten Survival Tips:
- Keep an eye on your needs.
- Take time for you. Even if it means you have to get up before your kids.
- Don’t feel you have to say yes to every invitation
- Take care of your body
- Take time to connect with the people you love
- Take time to walk away from the people you love
- Do not buy into the ‘perfect Christmas/Kwanzaa/Hanukkah’ myth
- Don’t go out on a financial limb
- ASK FOR HELP
- Take time to give a little … and enjoy the season
May this help you take time and space for…YOU!
Happy holidays to one and all!
RESOURCES The Joy of Letting Go
Julie Yogaressa’s 20 Minute More Yoga Nidra on Spotify
Kashi Ananda’s Online Yoga (my favorite!)
MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
When it comes to self-care, nothing beats pausing for a beautiful cup of tea—and so today’s show is dedicated to the fine art of brewing said cup. I’ve got a bonafide expert, Shiuwen Tai, sharing her beautiful insights.
But first, I spend a little time sharing about something I love—jigsaw puzzles! Utterly pointless, right? But perhaps…that is the point! Puzzlers know nothing unkinks your neck and clears your mind better than putting together a sunset sky, or a still life, or some other serene, beautiful image.
And what goes together better than puzzling along with a great cup of tea? Shiuwen’s store, Floating Leaves, is a Seattle institution when it comes to tea. Here’s what I learned in our informative chat:
- What oolong tea actually is
- The caffeine content in tea and why some (not all) can give you the jitters
- Chinese medicine and tea
- All about matcha—and how to make a matcha latte! (See below)
We really dug into how to make a perfect cup, and why good quality tea is important. I even learned things about how picking tea is so critical to a great cup.
I hope you enjoy!
Sent with love,
Suzanne’s Matcha Latte recipe
¾ tsp Ceremonial grade matcha powder
1 cup of oatmilk
Sweetener
¼ cup boiling water
Boil water. Heat oat milk in a small pot. Pull out a small bowl and find your smallest whisk. (A really small one is best!)
Mix matcha powder with water in the small bowl, whisking it for at least 20 seconds so it’s very foamy. Pour it in a cup and add sweetener.
When oatmilk heats to a frothy head on the stove, turn it off and pour it on top of matcha in cup.
Voila! As good as a Peet’s or a Starbucks!
RESOURCES Puzzle Storage System
How to Use Jigsaw Puzzles to Actually Keep Your Sanity
Self-Care Course
Shiuwen’s Online store, Floating Leaves
FOR US Customers
For Non-US Customers,
Floating Leaves Tea Podcast
Facebook Group
MORE ABOUT SHIUWEN Shiuwen Tai grew up in Taiwan, where tea was simply a part of daily life. It was a way to bring friends together. She opened Floating Leaves Tea when she moved to Seattle, and tea developed a deeper significance for her—a connection to her home culture. Now she sees her position as a sort of bridge between East and West, sharing the simultaneously practical and abstract way the people of Taiwan see tea with an American audience.
If you suffer from chaotic mornings and wish you could harness their potential to max your day… this is the show for you! This episode features a wonderful talk with the charming Dr. Lunide Louis Adeeko, a fellow podcaster with a big message about harnessing the power of routines.
First I begin with a very humble little essay I wrote after a particularly embarrassing incident at the grocery store—and the powerful lesson it taught me about self-forgiveness. I hope if you’re hard on yourself, this will help you to lighten up.
Lunide is a great guest who exudes ebullient good energy! In our talk we covered a lot of ground on the problem of overcoming draggy mornings, which is when we can really set ourselves up for a good day. As Lunide says, “A made up bed is a made up mind” Why? Because as she puts it, “our habits make us.”
Here’s what I learned:
- Why we need an effective morning routine in the first place
- Some morning routine nuggets you can do in just five minutes to get set up
- The incredible number of thoughts we have per day (scary!)
- Sitting in silence v. guided visualization meditations
- Visual cues for habit building … and what’s temptation bundling?
- The power of habit stacking
…and so much more!
May this help you charge up your day with good mojo from the moment it begins!
Namaste,
RESOURCES How to Forgive Yourself After a Mistake
Little Letting Go Reader
Best Morning Routine, Ever! Podcast
HitSavers Morning Routine App
MORE ABOUT LUNIDE The Creator of Rewired Habits®, Podcast Host of Best Morning Routine, Ever! & Creator of the HitSavers Morning Routine App, Lunide is a Habit Psychologist. She helps young professionals create winning habits & morning routines for bigger success. In as little as 7 days, her Rewired Habits™ Technique quickly replaces your old habits, eliminates limiting beliefs, mental and emotional blockage, and reprograms your brain so you can close the gap between where you are now and where you want to go — in weeks vs. months or even years.
Are you afraid of your feminine power? Or possibly not sure what it is? Dig in and relax with this show, busy woman. We’ve got you. First is a fun blog essay about how and why to find a good psychic medium. (It’s a subject close to my heart as readers over the years have been VERY helpful to me.)
Then I move on to a return visit to this show by the ever-enlightening Shann Vander Leek. In this show, she’s covering the very juicy topic of our feminine power. And, of course, The Divine Feminine. If you’re scratching your head, wondering what the heck that actually is and why it matters… well check this out.
Here’s what I learned from Shann:
- What the Divine Feminine actually is and why it matters
- The heart of a woman’s power
- Why true femininity isn’t necessarily ‘girly’
- Are we a balance of feminine & masculine?
- How to work your way back to self-acceptance
- What if you don’t know what your joy actually is?
- How to deliver unpopular news
- Where is giving/nurturing in all of this?
- Handling verbal abuse and toxic relationships
As ever, I’m SO glad you made time for YOU today!
With love,
RESOURCES How and Why to Choose a Good Psychic
Small Mediums at Large book by Terry Iacuzzo
How’s Your Self-Care
Possibly interested in sponsoring our show?
Send Suzanne an email.
Guided Relaxations for Women Who DO Too Much (scroll to the bottom of the page)
Shann’s website
This Sacred Life podcast
Anxiety Slayer Podcast
MORE ABOUT SHANN Shann Vander Leek is an award-winning podcaster, podcast coach, voice talent and Transformation Goddess. She lives in the village of Suttons Bay, Michigan with her beloved husband, Thomas and our mouthy Himalayan kitty, Mulan. Shann enjoyed a long career in the television advertising before releasing her golden handcuffs and opening True Balance International in 2006. She’s written and co-written several bestselling books and loves to help women reclaim their feminine sovereignty. Shann promotes and uplifts women at the Transformation Goddess Blog and This Sacred Life Podcast where women gather for a soulful, sensual, and sacred exploration of the Divine Feminine
This episode is a little different because I’ve taken on a very large topic… codependence. And recovery from growing up in an alcoholic home, which I have personal experience with. I have to say one of the greatest part of my self-care in the last ten years has been healing from the effects of my childhood. No longer do I need to manage everyone around me… and it’s great!
If you’re very, very tired, consider this. You may be someone who has struggled to take care of everyone else for so long, you’ve forgotten yourself. If that’s your story—this show is for you. It’s very much about the self-care of turning within.
After sharing a bit of my own path as a recovering codependent, I invite you to look at your own behavior. Then I finish this show with a short exercise you can do to help your own self-awareness about this important issue.
The link below provides some key questions to ask yourself and help you get started.
May this particular episode help you tap into the abundant joy that is all around us.
Take care, friend…
RESOURCES Suzanne’s favorite books on Codependency:
Codependent No More by Melanie Beatty
One Day at a Time—Al-Anon
The Language of Letting Go by Melanie Beatty
Try the codependency exercise mentioned here:
The Codependency Checklist for Navigating Hard Times
Al-Anon
CODA
ACA
Alternatives to 12 Step Recovery Groups
MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
Today’s show starts with a popular subject—astrology. Specifically I share my own self-care adventures with this work, and some key lessons I’ve learned when I read my essay, Why Astrology Is Part of My Self-Care.
We’ve all heard the tired phrase “Everything happens for a reason.” But…what if it did? My guest in this show is something of an expert on why suffering of all kinds happens in our lives. And here’s here to often significant proof. Robert Schwartz is a hypnotist who along with medium colleagues helps us find our way to the ‘plan’ we made between lives. His books cover this phenomenon in detail.
His newest book, Your Soul's Love, is about the pre-birth planning of challenges related to romantic relationships: Infidelity; impotence; raising children alone after the death of one's partner; being single; and celibate relationships. It’s fascinating stuff… and it can help us find all kinds of peace.
May you find this work as powerful as I do!
RESOURCES The Joy of Letting Go Audiobook
Why Astrology Is Part of My Self-Care
John Marchesella’s Astrology work
Constance Stellas’s Book on Self-Care
The Astrological Guide to Self-Care
The Remarkable Link Between Astrology and Your Self-Care
Robert Schwartz’s work
Your Soul’s Love book
Your Soul’s Plan book
MORE ABOUT ROBERT Robert Schwartz is a hypnotist who offers Between Lives Soul Regressions (BLSRs) to help people heal and understand their life plan. Rob's first book, Your Soul's Plan: Discovering the Real Meaning of the Life You Planned Before You Were Born, explores the pre-birth planning of physical illness, having disabled children, deafness, blindness, drug addiction, alcoholism, the death of a loved one, and accidents. His second book, Your Soul's Gift: The Healing Power of the Life You Planned Before You Were Born, explores the pre-birth planning of spiritual awakening, miscarriage, abortion, suicide, caregiving, sexuality, adoption, having pets, poverty, mental illness, and other life challenges and experiences. His new book Your Soul's Love: Living the Love You Planned Before You Were Born about the pre-birth planning of challenges related to romantic relationships or their absence: infidelity; impotence; raising children alone after the death of one's partner; being single; and celibate relationships.
Rob's books have been translated into 26 languages. For more information visit Robert online at www.yoursoulsplan.com or write to him directly at rob.schwartz@yoursoulsplan.com.
“This is the season she will make beautiful things, notperfect things, but honest things that speak to who sheis and who she is called to be.”
— Morgan Harper Nichols
This quote was discovered on the wonderful website of this show’s guest, Cynthia Hauk, a mindful art coach. Bet you didn’t even know you could create mandalas that would bring you inner calm… but you can. And Cynthia shows us how!
But first—I have something to say in this show about when and how to say ‘No’ to your family members. Cause sometimes we all have to. Here are the key questions I closed this segment out with. Pull out a journal and have at it friend…. May they serve you well.
- Whom do you need to set limits with in your life?
- What would you like to request:
- When will you request it?
- Just what will you say?
Moving on to my chat with Cynthia Hauk… I learned so much about WHY mindful art is such an enhancement to our slowing down, going with in and picking up the meditative vibe. And PS—this is especially for you if you believe you can’t draw/create. You can, friend. We all can! (Who knew?)
Among other things, I learned:
- What is mindful art? How is mindful art supportive for self-care?
- How do you manage an inner critic—and why is she ‘useful’?
- Why is art so therapeutic?
- What is soul collage?
- Analog v Digital technologies for creating
- What is the 5-Minute Mandala challenge?
I hope you enjoy this show… and it gets you slowing down to the speed of life.
Submitted with love,
RESOURCES How to Say No to the People You Love
The Extremely Busy Woman’s Guide to Self-Care
Cynthia’s Mindful Creative Muse Site
Cynthia’s 5-Minute Mandala Challenge for Destressing
Cynthia’s Instagram
Mandala Art Challenge Free Workbook
Catherine Anderson’s Collage Imagery Book
Suzanne’s recommended Scrapbook Adhesive Tape
MORE ABOUT CYNTHIA Cynthia Hauk, founder of Mindful Creative Muse, is passionate about sharing simple Mindfulness and Art activities to help busy people de-stress and express themselves creatively. Cynthia believes in creating space for our self-care - even if it's only for 5 minutes. Cynthia's calming mandala art challenge can be seen on her YouTube Channel at Mindful Creative Muse, and her online classes and teacher training have supported creatives globally in more than 49 countries.
I begin this episode with a favorite blog post, What If I Don’t Know What I Want?... cause that’s a problem sometimes. Honestly, the world is so intense, so busy. So fraught. And we are SO plugged in, who can hear herself think? If that resonates, I hope this show is a help. Pull out your journal, friend!
In the main part of this show, I talk about the Self-Care of Spirituality. Why? Because having a belief in something larger, whether that’s intuition, spirit guides, a religious figure or the Universe.. or something else you define, is hugely helpful in putting away anxiety and worry. So ultimately this is a show about trust and acceptance—two key tenets of self-care that I learned after my daughter Teal’s death.
In the show I share what I consider to be 8 basic truths about self-care and spirituality:
- There is more to the world than meets the eye
- You are not alone
- The Universe has your back
- Everything happens for a reason
- When Things Don’t Go Your Way there’s probably a reason
- We are here to evolve and grow and LEARN LESSONS
- Difficult people are our teachers
- We sign up for this life ahead of time
- We progress from lifetime to lifetime
- We agree to these difficult people and situations and even agree with them before we’re born
- You DO have a purpose and a path
- Your intuition and inner knowing will guide you
- This is the path to the very best YOU
- This is also the path to the greatest self-care
- You are far more powerful than you know
- You are given everything you need to progress as you will
May this show move you to greater compassion for yourself and the world.
Submitted with love,
RESOURCES Magic Mind—My new self-care secret weapon
SAVE 20% with this code: suzanne20
What If I Don’t Know What I Want?
MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
I’ve got a new puppy! And so I begin this show by sharing some really practical tips I’ve learned for how to get to sleep when insomnia dogs you (pun intended.) Because why do I have insomnia? Turns out a 7-week-old puppy really can’t make it through the night without waking everyone up a few times. But we’re almost through this phase! And on to our main segment…
Long ago, I was in a verbally abusive relationship. As time dripped by, I became so used to being called names, being bullied and picked on, I came to expect it. And so I stayed far longer than I should. I finally woke up because I read the bestselling book by this show’s remarkable guest, Patricia Evans. She is the author of the landmark book, The Verbally Abusive Relationship.
In talking to Patricia, I uncovered some real gems about how to know you’re in such a relationship, and what to do about it. Among other things, I learned:
- What ‘verbal abuse’ actually means
- How to respond
- What’s wrong with the verbal abuser that makes them act this way
- What is actually possible in such a relationship?
- Can they change? Or can you?
- Strategies for working with verbal abusers to build a more healthy dynamic
I know this will strike a chord with some of you… and perhaps give others something to consider.
As ever, I offer this work with love.
Your friend,
RESOURCES How to Overcome Insomnia When You’re Too Stressed Out
Suzanne’s Facebook Group—The Self-Care Group for Extremely Busy Women
Suzanne’s book, Surrendering to Joy
Patricia Evan’s site
How to Know ‘Read This First’ questionnaire
Patricia’s landmark book
The Verbally Abusive Relationship, 3rd Edition
MORE ABOUT PATRICIA Patricia Evans is the author of the landmark classic book, The Verbally Abusive Relationship. She has appeared on Oprah, CNN and News Talk and her books on verbal abuse are published internationally.
Today’s show begins with “Are Angels Really Around Us? It’s a recent blog in which I tell the story of some the angel encounters I’ve had. Don’t believe in angels? Yeah… I didn’t either until indescribable, impossible things started happening… Angese are 1000 watt joy, and they really are around this. May this help you tune in and get that angelic buzz.
The other day I was walking around a bookstore and found a book that I couldn’t resist—it was all about self-care according to Astrology. The book, The Astrological Guide to Self-Care, was written by this week’s guest Constance Stellas. She’s been an astrologer for many years, and truly has the goods on just what each sign of the zodiac requires in self-care. And every one is different!
Here’s what we talked about:
- What is the connection between astrology and self-care?
- Why different signs require different self-care
- The six parts of self-care in astrology
- The connection between astrology and life purpose
- Why you can’t always trust ‘Internet astrology’
It’s a fascinating show… I hope you enjoy it!
RESOURCES Are Angels Really Around Us?
Little Letting Go Reader
Constance’s website
Constance’s book, The Astrological Guide to Self-Care
Constance’s self-care books divided by sign
The Hidden Power of Everyday Things
MORE ABOUT CONSTANCE Constance Stellas is an astrologer of Greek heritage with over 25 years’ experience. She primarily practices in New York City and counsels a variety of clients including business CEO’s artists, and scholars. Constance is the Astrologer for Huffington Post and a regular contributor to THRIVE Global. She was a permanet guest on Sirius XM's Starz show Broadminded as well as other radio programs. On TV she has appeared on Fox and local news channels. Currently her 12 books, The Little Book of Self Care for each Zodiac Sign are in print and her newest book How To Be An Astrologer is now available.
It’s our 150th episode—and it’s time to celebrate the power of self-care to heal your life. Go Team Self-Care! THANK YOU for listening and give this show life!
Who do you know who needs to know about our show? Please let them know about it by sharing this link: https://suzannefalter.com/xbwpodcast/
Sometimes it’s hard to imagine how you can peel yourself up off the couch at the end of the day, and shift things in life to allow for more self-care. But self-care is where the mojo is – and you must know that or you wouldn’t be here. This is where our self-esteem, creativity and personal power all come from.
I begin this show by sharing a key section of the book that inspired this podcast, The Extremely Busy Woman’s Guide to Self-Care. It’s a chapter titled “Have You Forgotten Who You Are?” and it’s followed by these journaling questions just below. Sometimes journaling on questions like these breaks the logjam of our resistance to self-care. Cause in the end, friend, it’s all up to you.
This is for you if there’s just no-way-no-how you can find time to, say, exercise. Or take a nap. Or get your nails done. Or go on vacation. My friend, it all boils down to willingness.
Are you willing to take good care of you? That’s why we’re here today … so take a listen.
Suzanne’s Journaling Prompts: What are some activities or places you adored when you were a little kid?
Who did you hope you’d become when you grew up?
What are three of your happiest memories?
What have you been longing to do?
Whom have you been longing to see?
Where have you been longing to go?
What are some things you still deeply enjoy?
What’s missing in your life that needs to be retrieved?
Hope this provides delight… thanks for being in my world.
Much love,
RESOURCES Win a free copy of the audiobook of The Extremely Busy Woman’s Guide to Self-Care
The Extremely Busy Woman’s Guide to Self-Care Paperback
MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
This show is for everyone who feels like there aren’t enough hours in the day. The fact is there are—just as there have always been. But we can’t always see it. So this show is something of a call to sanity.
Suzanne begins by recounting her own grim history with To Do lists in her essay ‘The Value of a Why Not List’. Then she goes on to share some deeper ideas about what this constant running after the clock may mean in our lives.
You’ll learn
- How to identify if you are a To Do List Bully
- What this might bean in your own life
- The surprising connection to ‘The Imposter Syndrome’
- How to actually begin again with To Do lists in a healthy way
- How to work flow into your day instead
RESOURCES Suzanne’s Essay ‘The Value of a Why Not List’
Valerie Young’s book The Secret Thoughts of Successful Women
The Extremely Busy Woman’s Guide to Self-Care Paperback
The Extremely Busy Woman’s Guide to Self-Care Audiobook
MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
Even though she was a successful TV commentator who ‘had it all’ Laura Behnke kept waiting for love… and didn’t find her first boyfriend until she was 35. They married when she was 38, and so she had a major realization. Many of us spend our lives waiting for things to happen. As a coach, she has helped many women how to take control of their lives. This became the basis of The Life Actually Company which she runs.
While chatting with Laura I learned: * Why she felt behind even with all of her success * What took her so long to surrender to love * How any of us can learn to love ourselves more * The thinking that trips so many of us up from reaching our goals * How we know we are lovable now * Positive proof that you don’t need to be fixed
RESOURCES 100 Free or Low Cost Ways to Practice Self-Care
The Little Letting Go Reader
The Life Actually Podcast
Laura Behnke’s website
Laura Behnke on Instagram
MORE ABOUT LAURA Laura Behnke is a writer, speaker, coach, and the creator of The Life Actually Company™. A 16-year TV sports anchor and reporter veteran, Laura left the business in 2017 to pursue her passion for supporting and empowering women in all phases of their lives. Her work helps women put aside the idea of what you should be doing and instead to embrace your unique path. There’s the way you thought your life would go and then there’s your life, actually. It’s the actually that holds all of the possibilities, once you choose to accept it. Laura lives in the San Francisco Bay Area with her husband, Marc and their labradoodle, Oxford.
I begin this show with an idea for anyone who is burdened by old resentments, memories of those who did you wrong, and just plain negative stories in your head. Sometimes those old wounds can be healed with forgiveness. Now, I’m not talking about spiritual bypass here, or simply ignoring what happened and going straight to ‘I forgive you’.
Noooooooo!
Instead, I’m suggesting an exercise that will quite naturally lead you back there if forgiveness is where you’re ready to go. May it help to lighten your load considerably.
My guest on this show is the wonderful Jenny Fong of Modern Shibori in Berkeley, CA. I actually met Jenny at a craft’s fair in San Francisco one sunny Sunday this summer, and her clothing blew me away. Particularly because of her mission. For this isn’t any old clothing. Each piece is uniquely created using sustainable materials, and a design rooted in an ancient Japanese technique called Shibori.
Here I am, wearing one of my shirts!
Here are some of the things I learned in our talk:
-What exactly is Shibori and why it’s so special
- What gives this clothing their special vibe or energy?
- Where the dyes come from and why it matters
- What is sustainable fashion?
- Where you can find Jenny’s clothing
- Where the garment industry is right now in sustainability
- What any of this has to do with self-care… and you!
May this show give you pause for thought. Is it better to have a lot of clothing? Or a few cherished items that are beautifully made and have a wonderful feeling to them?
I hope you enjoy….
RESOURCES
Interested in Advertising on the show?
The Thirty Minute Exercise That Will Help You Forgive and Forget
Link to How’s Your Self-Care?
Modern Shibori
A discount code for $15.00 off any purchase: SELFCARE15
Jenny Fong’s email if you’d like to see her work in a private appointment
Jenny Fong’s statement on Sustainable Fashion
MORE ABOUT JENNY
Modern Shibori was born out of a need for stylish clothing with a sustainability message offering women and men of all shapes and sizes fashionable clothing options. Founder Jenny Fong has been concerned about climate change for a long time. Her carbon footprint is minimal as she reuses her dye vats until they're exhausted, creating beautiful luscious gradients of wearable color. All of her pieces are made to exacting standards, every detail is considered and made to last.
When you’re down, self-care is more important than ever. That’s why, given all the world is going through right now, this show is about self-care in times of grief, loss and suffering. Cause let’s face it… there’s a lot of that around us.
I begin by sharing a very targeted essay I wrote not long after my late daughter Teal’s death, called The Very Temporary Nature of Suffering. Because, yes, there will be suffering. But it’s not a permanent condition. Even when it feels like it!
In this show, I also share ten critical parts of really taking deep loving care of yourself when you’re experiencing grief and loss. In it, I share some things I learned after Teal’s death. But also some critical self-care resources you may not know about , including two of my favorite books on the topic.
May this show find you where you are… and bring you comfort and healing.
Sent with love.
RESOURCES The Very Temporary Nature of Suffering
Suzanne’s book Surrendering to Joy
Article on Essential Oils for Grief
The Grief Recovery Handbook by John W. James
On Grief & Grieving by Elizabeth Kubler-Ross
MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
I begin this show by talking about love, for what could be better self-care? I wrote a blog recently that I read here called How to (Possibly) Fall in Love With the Love of Your Life. Why only Possibly? Because love is uncertain and life has quirks to its path.
Our biggest responsibility is to pay attention to our hearts and grow just as we’ve intended. So it is that I share this little bouquet of romance with you. Enjoy!
My guests on this show are a pair I’ve watched and listened to for some time now. Guy Douglas and Simona Marie Asinovski of Sound Meditation Presents create unique, beautiful soundscapes using gongs, crystal bowls, bells and more high vibration instruments. Listening to them truly alters your energy, and closing your eyes as you listen… and relaxing on, say, a yoga mat, will give you the hit of deep relaxation your soul may be asking for.
Listening while you relax for, say, a half hour or so is like a soothing vacation. It makes you feel wonderful!
Don’t miss the opportunity to watch Simona + Guy’s cool mandala screen videos. They’re beautiful and slightly mesmerizing!
Among other things we talked about:
- What is a sound bath?
- What makes it work
- The various instruments behind them
- What drew them to do this work—and how they work together
- How their cool mandala videos are made
- PLUS… an actual mini-sound healing sample for you to enjoy for free
See the links below for a discount to get free access to their video library. And enjoy….
RESOURCES How to (Possibly) Fall in Love With the Love of Your Life
Suzanne’s book, The Extremely Busy Woman’s Guide to Self-Care
Suzanne’s Get Back to Glowing Self-Care free minicourse
Online healing journeys
Get one free month of Simona + Guy’s Sound Meditations with this code: SELFCAREPODCAST
Live Events in the Bay Area: The Sound Healing Symphonies
MORE ABOUT GUY AND SIMONA Guy Douglas and Simona Marie Asinovski are dedicated to helping you deepen your meditation experience with sound. They are world class sound healing artists and the creative force behind Sound Meditation SF—their popular events in San Francisco will soon branch out to LA and New York. Guy Douglas has created and co-founded powerful sound healing projects including the original Conduit Center in 2008, The Breathwork Sound Bath, The Gong Chair, and more. Since moving to California, he's performed at hundreds of events, and gonged thousands of people- and loved every last one of them. Simona M.Asinovski got her startup savvy at Cross Campus LA, and has helped grow several Bay Area companies. She's also a certified yoga instructor, taught for several years in Los Angeles and New York, and co-founded the original Gong Flow Yoga with Guy Douglas in 2012.
Hi and glad you made it to the self-care zone! I begin this episode with a blog I wrote about vacations—guess I was inspired after taking my own last week. The facts are clear. Avoiding vacations can shorten your life, making you vulnerable to heart attacks. I share some data that’s legitimately scary!
My guest, Dr. Margaret Rutherford is an expert on something that plagued me for years… perfectionism. (Is every I dotted? It every T crossed?) Did you know there is something called destructive perfectionism? It’s what separates the mere perfectionists from those who actively take themselves down, to their own detriment.
If this rings a bell, listen and learn. Here are some of the things we chatted about:
- How she got into studying destructive perfectionism
- What is perfectly hidden depression
- The backgrounds that create this condition
- Constructive perfectionism v destructive perfectionism
- When is being extremely busy destructive
- The ten traits of hidden depression
- The treatment strategy for perfectionism and hidden depression
May this serve as you reminder that self-care is ALWAYS a great idea… and you can go easy on yourself, friend.
With love,
RESOURCES Some Shocking News About Why You Really Need That Vacation
Dr. Rutherford’s book, Perfectly Hidden Depression
The SelfWork Podcast
MORE ABOUT DR. RUTHERFORD Dr. Margaret Rutherford is host of The SelfWork Podcast and has been a clinical psychologist for over 25 years, practicing in Fayetteville, Arkansas. She began blogging in 2012 in order to make therapy and mental health treatment understandable and approachable. Her podcast, And her first book, Perfectly Hidden Depression: How to Break Free from the Perfectionism That Masks Your Depression was published in 2019 is currently being translated into seven different languages.
This episode begins with my ode to overcoming the blues… it’s one of my more popular posts, and I just had a feeling a few of you might need to hear it right now as we emerge from COVID. How to Talk Yourself Out of a Funk has practical suggestions, step by step, for turning that bleak mindset around when it happens.
I focus in the main part by sharing some insights I’ve gotten on how to make lasting changes when it comes to unhealthy areas of our lives. For me, that showed up as a propensity for bullies, three of whom came along around the time of my daughter’s death. I learned how powerful taking action is when combined with two other keys—clarity and taking responsibility for your part.
For no matter how victimized you may feel in an unhealthy relationship, you too may participate by allowing such behavior to go on in the first place.
This particular show is your reminder of the following:
- You are worth it
- You are whole and complete
- You are powerful
- You can trust your power
- You deserve the best!
May this inspire you to break out of bad mindsets and unhealthy patterns to thrive, again and again.
Submitted from the heart,
RESOURCES How to Talk Yourself Out of a Funk
MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
I begin this episode with a blog I wrote a while back about one of the common pitfalls of meditation—trying to get it ‘right’. As usual, unneeded pressure is… unneeded. Isn’t life tough enough without trying to meditate perfectly? If you’re a meditation resistor, perhaps this will resonate.
I had a lively conversation with the wonderful Coach Kir, a binge eating expert. If you’re wondering what’s going on when you just have to scarf that entire bag of chips, take a listen. There are subtle—but conquerable—forces at play.
Among other things, I learned:
- The clinical definition of binge eating and why it matters
- Binge eating v. overeating
- What the telltale signs of binge eating are
- The emotional foundation of binging
- How to turn these mindsets around
- Best ways to get support to change your behaviors with binge eating
- The danger of diets and restrictive eating for bingers
- Good limitations that support an end to binge eating
May this podcast resonate! (And excuse me while I go grab some chocolate… AND observe my motivations and emotional needs as I do!)
Take care, friend.
RESOURCES How to Stop Trying to Get Meditation Right and Relax
Coach Kir website
Stop Binge Eating Podcast
MORE ABOUT COACH KIR Kirstin is host of the Stop Binge Eating podcast and a binge eating coach who helps people feel in control around food, stop obsessing about food, and learn to accept themselves and their bodies. She binge ate for about 10 years and she knows what the struggle is like and how negatively it can affect a person's life. After stopping binge eating, she has made it her mission to help as many people as she can to also stop and feel free, confident, and in control.
We begin this episode with an essay I wrote about a mindset that afflicts of us all from time to time—scarcity. Whether it’s time or money, you’ve probably been there. I share the discoveries I learned after reading an excellent book (linked below) about it.
My guest, Shann Vander Leek, co-host of the popular Anxiety Slayer podcast, has a lot to say about anxiety. Specifically, how it weaves its way in to our psyches and refuses to let go until it’s damn good and ready. Among other things, we explored in our chat whether anxiety could actually be contagious? And why SO MANY PEOPLE are more anxious than ever in the US. (Hello Pandemic!)
Among other things, I learned:
- How screen time and COVID have brought us here
- What happens we get on our screens
- The link between anxiety and sensitive people
- Grounding activities for remembering who you are
- Grounding activities you can even do in a business meeting
- How our harshness affects us
- Meditation and its impact on anxiety
- Breathing exercises to bring you back down
Shann’s a wonder and this is a very rich episode. Enjoy!
LINKS
Not Enough Time or Money? Could it Be the Scarcity Trap
https://suzannefalter.com/how-to-be-happy/not-enough-time-or-money-could-it-be-the-scarcity-trap/
The Scarcity Trap book
The Anxiety Slayer Podcast
Shann Vander Leek’s book, Life on Your Terms
Shann’s website
https://shannvanderleek.com/
Shann & Ananga’s Guided Meditations for Anxiety Relief
https://www.anxietyslayer.com/guided-meditations-for-anxiety
The Magnesium Miracle book
https://amzn.to/3wp1GpU
Shann’s interview with Dr. Carolyn Dean
https://anxietyslayer.podbean.com/e/best-of-anxiety-slayer-magnesium-deficiency-and-anxiety-with-dr-carolyn-dean/
BIO
The Podcast Anxiety Slayer was created back in 2009 by Shann Vander Leek after she teamed up with musician Ananga Sivyer. Shann Vander Leek is also the founder of This Sacred Life™ A popular podcast supporting women in the throes of life-altering transformation with high-profile interviews with sovereign, spiritual women. She’s also the author of Life on Your Terms, and co-author of seven more best-selling books for women.
In today’s show, we’re beginning with an essay I wrote in 2016 called The Eight Secrets of Emotional Self-Care. Why? Because this is an often overlooked but critical part of the self-care path. I hope you find it useful.
One of the many unexpected gifts that came from my daughter Teal’s death was a precious, slightly tattered red spiral notebook filled with healing wisdom. In it are hundreds of channeled quotes and insights she received in meditations. This is where I begin my conversation with you about the healing wisdom of the body.
To that end, I begin by reading a popular essay I wrote a while back called ‘Are Your Hot Flashes Trying to Tell You Something?’ Read on – and listen in -- if this applies to you. This is wisdom that can be applied across the board, no matter what uncomfortable or uncommon body symptoms you are experiencing.
It’s old news that there is a powerful body-mind connection, of course. But Teal’s take on it is special I think. So I spend a fair amount of time in the main section of the podcast talking about her ideas on what the body tells us about our minds.
You will learn:
- How to observe what is going on in your body – and see if you’re squelching that information
- Some helpful questions you can ask yourself about your own body discomforts
- What cravings might be trying to tell you
- The four most common emotions we try to suppress, mask or avoid … though our bodies won’t let us do that for long
Hope this gives you some food for thought.
Namaste,
RESOURCES Natori bras
Use code BUSY for 15% off!
The Eight Secrets of Emotional Self-Care
Christiane Northrup’s book The Wisdom of Menopause
MORE ABOUT CHRISTIANE Christiane Northrup, M.D., is the host of eight public television specials and the author of numerous books, including the New York Times bestsellers Women's Bodies, Women's Wisdom and Goddesses Never Age. A board-certified OB/GYN, Dr. Northrup has been featured on The Oprah Winfrey Show, The View, the Today show, and Good Morning America, among many others.
I begin today’s show with a chat about feeling your fear—and using that process to help you really push past it and go enjoy yourself. Fear can be a powerful immobilizer, or teacher depending on how you approach it. I hope this helps you if you’re feelin’ the fear today.
My guest this week is the remarkable Annie Grace who’s work in sobriety is very popular. She’s got a wonderful podcast –This Naked Mind—and has been a major voice in the sober curious movement. Annie taught me all about the following:
- The remarkable chemical process that happens in the body when we drink
- The connection between alcoholism, anxiety, depression etc
- How to navigate awkward social moments without a drink in hand
- The truth about drinking at home
- What temptation bundling is, and why it’s so powerful for this process
- What ‘speed bumps’ are when it comes to drinking Kombucha
- Urge surfing and how to use that technology to push past your cravings
What a powerhouse of information! Hope you enjoy our chat… and that it makes you stop and wonder a bit about alcohol in your own life, if it’s an issue.
Here’s to you as ever!
RESOURCES Stop, Drop and Feel-- A Recipe for Moving Through Fear
This Naked Mind
This Naked Mind: Control Alcohol, Find Freedom, Discover Happiness & Change Your Life
The Alcohol Experiment: Expanded Edition: A 30-Day, Alcohol-Free Challenge To Interrupt Your Habits and Help You Take Control
The Alcohol Experiment: A 30-day, Alcohol-Free Challenge to Interrupt Your Habits and Help You Take Control
The Urge Surfing Study Recording
Suzanne’s Favorite Kombucha
Brew Doctor Kombucha Clear Mind
Annie Grace’s favorite non-alcoholic drinks/resources
HopTea
Julia Bainbridge's book, Good Drinks
MORE ABOUT ANNIE GRACE Annie Grace is host of This Naked Mind podcast, and the author of This Naked Mind: Control Alcohol, Find Freedom, Discover Happiness & Change Your Life and The Alcohol Experiment: A 30-day, Alcohol-Free Challenge to Interrupt Your Habits and Help You Take Control. She grew up outside Aspen, Colorado, in a one-room log cabin without running water or electricity. Having discovered a passion for marketing, Annie Grace earned a Masters of Science (Marketing) and dove into corporate life. As the youngest vice president in a multinational company at the age of 26, her drinking career began in earnest. At 35, in a global C-level marketing role, she was responsible for marketing in 28 countries; she was drinking almost two bottles of wine a night. Knowing she needed a change but unwilling to submit to a life of deprivation and stigma, Annie Grace embarked on a journey to painlessly gain control of alcohol -- for her that process resulted in no longer wanting to drink. Never happier, she left her executive role to write and share This Naked Mind with the world. In her free time, she loves to ski, travel (26 countries and counting), and enjoy her beautiful family. Annie Grace lives with her husband and three children in the Colorado mountains.
Are you so busy you find yourself running to the bathroom? (And just forget all those other needed acts of self-care…) If so, my opening essay is for you. Why not slow down even just a bit to really give your heart and soul time to catch up. Here’s how…
“Photoshopped perfection is neither a realistic nor a healthy goal” says Jude Chao, an expert in Korean skincare … yet, can I just say this woman in her forties has AMAZING skin! Whew! And, hey, it’s well earned—she really knows the science involved here.
I learned so much from our chat, particularly about what a hidden gem these Korean skincare products and practices are for all of us. Particularly because they’re modeled to be fairly inexpensive, effective and very practical.
I learned A LOT, including
- Why Korean skincare is something for all of us
- What a ‘skin barrier’ is and what traditional western skincare does to it
- What to do about hyperpigmentation
- The best way to set up skincare routines as we age
- The importance of your daily cleanser and getting the right one
- How to select a sunscreen! (It’s nuanced!)
- Where to find these products on Amazon, etc…
LINKS Suzanne’s new Make Time for You community
For Every Woman Who Doesn’t Have Time to Go to the Bathroom
Natori bras
Use code BUSY for 15% off!
Skincare for the Soul
Curology (custom compounded prescription skincare)
Jude's current favorite low pH, barrier-friendly cleanser
Jude's favorite sunscreen
Some wonderful sheet masks
MORE ABOUT JUDE Jude Chao, aka Fiddy Snails, is a skincare and K-beauty expert, author, and entrepreneur and keeper of the blog, Fifty Shades of Snail. On her Instagram account @fiddysnails, she shares beauty tutorials and skincare product reviews and recommendations with readers all over the world, helping women learn not only how to take better care of their skin but also how to take better care of their inner selves. She has appeared in Vogue, Marie Claire, W, Elle, and numerous other publications. Love, Jude, her first sheet mask line, launches online in late February. Her book is Skincare for Your Soul: Achieving Outer Beauty and Inner Peace with Korean Skincare.
Then I delve into the delicious world of morning and evening self-care routines. Want to mix yours up so you max the day … or wind down and max your sleep at day’s end? Here’s a tantalizing buffet of options to help you stay grounded, and calm no matter what life throws at you. For isn’t that the self-care secret?I discuss:
- Whether to create a morning or nighttime routine
- What fun breakfasts you can create with lots or little time
- How to max that fifteen minutes before the kids start moving around
- The healing magic of a healing crystal bath
…and much, much more.
As ever all of it is here, for you, with my love.
RESOURCES Link to Suzanne’s Essay, How to Get the Help You Truly Need
Natori Bras
CODE: BUSY for a 15% discount
Find Your Sweet Spot FREE Workshop
Silicone Egg Poacher
Easy Overnight Oats
Suzanne’s Favorite Yoga Nidra
Also, Suzanne’s show on this podcast with Julie Yogaressa
Blue Light Blocking Glasses
Suzanne’s Healing Crystal Bath Video
MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
Have you ever felt like you, personally, just weren’t enough—no matter how hard you try? Turns out you are! And me, too! That was a discovery I made in the year after my daughter Teal’s death in 2012. I start this show with a related essay from my book Surrendering to Joy called What If You Really Were Enough?
My guest in the main part is the wonderful Dr. Wallace J Nichols—a marine biologist and author of the very cool book, Blue Mind; The Surprising Science That Shows How Being Near, In, On or Under Water Can Make You Happier, Healthier… His premise is simple—and one I’ve always suspected deep in my gut. Water just makes us… better! And here’s the science that proves it.
I learned:
- Why water is a powerful healer for anxiety and grief
- The irresistible pull towards water and what It’s all about
- Why a shot of cold water can be so beneficial
- What is ‘red mind’ and how ‘blue mind’ counteracts it
- What’s better—oceanic or fresh water?
- What is ‘soft fascination’?
- The surprising power of virtual water!
Honestly, this may be one of my favorite episodes… why? Cause I’m a water girl. Here’s a picture of me after my spontaneous dip in San Francisco Bay on a hot day last summer.
RESOURCES Surrendering to Joy
Natori
CODE for 15% discount: BUSY
Blue Mind book
Ocean Sounds video on YouTube
MORE ABOUT DR. WALLACE J NICHOLS Dr. Wallace J. Nichols -- called "Keeper of the Sea" by GQ Magazine, "a visionary" by Outside Magazine and "the godfather of water" by Irish Life Health and Santa Cruz Waves Magazine -- is an innovative, silo-busting, entrepreneurial scientist, movement maker, renown marine biologist, voracious Earth and idea explorer, wild water advocate, bestselling author, sought after lecturer, problem solver, and fun-loving Dad. He also likes turtles (a lot).
His experiences as a field research scientist, government consultant, founder and director of numerous businesses and nonprofit organizations, teacher, mentor, public speaker, parent, and advisor all support his quest to build a stronger and more diverse global blue movement.
I get things going with an essay I wrote back in 2017 that still applies today—how to avoid being ‘insanely busy’. Because, let’s admit it, if you’re here… you probably are. May you find in this little piece a few nuggets you’ve been looking for.
Do you want to deal with your anxiety? Gina Ryan, host of The Anxiety Coaches podcast has your back in this episode’s interview. As a nutritionist and anxiety thought leader in Maui, Hawaii, she finds many subtle and important connections between food, anxiety and our general level of well-being. But that’s not all … Gina and I got into all sorts of interesting material here.
Among other things, we covered:
- The important connection between anxiety and food
- Why do we eat from boredom?
- How to override the usual snack cues
- How to manage anxiety throughout the day
- The impact of screen time on anxiety
- Repressed grief and its impact on anxiety
- Some anxiety soothers you can implement right now.
Enjoy … And, hey, don’t forget to breathe!
RESOURCES
10 Ways to Stop Being Insanely Busy
Take a Nap; Change Your Life
Suzanne’s Free Mini Course, Get Back to Glowing Self-Care
The Anxiety Coaches podcast
MORE ABOUT GINA
Gina is an Anxiety Coach and Nutritionist who struggled with general anxiety, panic and agoraphobia for over 20 years. She is also host of The Anxiety Coaches podcast. Gina consults as the nutritionist for Hawaii's only residential Eating Disorder Center and was the nutritionist for an Intensive Outpatient Center for 8 years. Using her knowledge and wisdom of the mind-body and spirit to help clients clear their food related anxiety, obsessions and compulsions.
This episode is all about sleep – and the epic journey I’ve been through to get a good night’s sleep after five years on insomnia. I’ve learned a great deal and am here to share it with you. But first, I begin with Part 2 of What It Takes to Make Big Sweeping Changes in Your Life.
Part 1 ended as I arrived in San Francisco for a radically new life that included becoming a lesbian on a different US coast. While coming out isn’t for everyone, of course, the experience of making sweeping changes in a life can be universal. Some incredible things were learned on this journey and I’m eager to share them. Listen to catch the good, the bad and even a bit of the ugly…
So what’s it take to get a really good night’s sleep? If you’ve gotten into a bad sleep pattern, first it begins with recognizing just how many nights you can’t fall asleep or stay asleep. Among other things, I share thoughts on the following
- The very first things you can do to ensure better sleep
- My experience with a ‘sleep therapist’
- Does a better, even expensive mattress really make a difference?
- Helpful supplements that support sleep
- The magic of sleep restriction
- How to keep that good sleep going
- Helpful mindsets
May all of this support YOU to get a great night’s sleep—and make any changes that might be just up your sleeve!
With love,
RESOURCES What It Takes to Make Big Sweeping Changes in Your Life, Part 2
Self-Care Assessment
Julie Yogaressa’s Yoga Nidra on Spotify
Sleepy Supplements: Calm
Hyland’s Calms Forte
GABA
Say Good Night to Insomnia by Dr Gregg Jacobs
Surrendering to Joy
MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
Detecting and preventing breast cancer is more crucial than ever, as the disease is seriously on the rise. So Corrinne Beaumont decided to do something about it. She’s a gifted designer who became an activist for breast cancer prevention after losing both her grandmother and her dear friend to the disease. And her message is one that is quintessential self-care. Tune in to YOU, and yes… your breasts. Remarkably—Corinne makes this fun!
Why? Because regularly checking your own breasts for lumps and changes can save your life. But no one likes to think about heavy medical ‘doctor stuff’ right? So why not make this process that we all must do, but often don’t, a little more engaging and even fun? And more reliable?
That’s the idea behind Corrine’s brilliant website and app, Know Your Lemons.
Here’s what I learned from our talk:
- The myths around breast cancer and detection
- The reason unawareness persists about this
- Why is breast cancer more prevalent than ever?
- What’s the link between your period and breast cancer?
- Self-exams—everything you need to know in more detail
- How to use a fun app to keep track!
I’ve got a new self-care habit in my toolkit now… how about you?
Take care, good friend!
RESOURCES Your Ultimate Bundle for Busy Women!
What It Takes to Make Big Sweeping Changes in Your Life, Part 1
Know Your Lemons Website
Take the Quiz
Know Your Lemons App
Donate
MORE ABOUT CORRINE "Beautifully designed information empowers people." This is the motto behind the work of designer and CEO of the Know Your Lemons Foundation, Dr. Corrine Ellsworth-Beaumont. She founded the charity after her grandmothers and a close friend died from the disease, and in the last four years has reached over 1 billion people with her #knowyourlemons campaign. Raised in Idaho, she spent 12 years in London developing her campaign and researching how to communicate visually for global audiences. She's spoken at the World Cancer Congress, the United Nations Civil Societies Conference, and was a design and business professor in London teaching entrepreneurship, multidisciplinary work, and branding. A single mom, she understands what it's like to be an Extremely Busy Woman, but finds ways to fit in travel where she can—her 8 year old has been on 88 flights so far! She and her daughter now live in Salt Lake City with their fluffy dog Daisy.
This show’s for you if you’ve ever been bullied or controlled. It feels terrible—especially when you meekly decided ‘not to make waves’. I begin with a blog about my own experiences leaving behind some controlling housemates, and learning to stand up for myself. May you find it inspiring.
My guest in this show is Dr. Stacee Reicherzer, author of The Healing Otherness Handbook. She’s an Illinois based transgender and trauma counsellor who teaches us to ‘Unlearn the Rules of Fear and Celebrate Your Life’. And she gives a great interview!
Among other things, I learned;
- How she herself experienced being ‘othered’
- The powerful group experience that happens when bullies take over
- The merits of hard experiences and big challenges
- The struggles we humans have with self-compassion
- Why bullied kids often grow up to be bullying adults
- Stacee’s four tools for those who get Othered
It’s a great show about compassion and healing. May it strike a chord for you!
Sent with love,
RESOURCES How Much Joy Can You Stand?
Self-Care Assessment
Breaking Free of Controlling Relationships
The Healing Otherness Handbook by Stacee Reicherzer
MORE ABOUT STACEE Stacee Reicherzer, PhD, is a Chicago, Illinois-based transgender counselor, educator, and public speaker for the stories of the bullied, forgotten, and oppressed. The San Antonio, TX, native serves as clinical faculty of counseling at Southern New Hampshire University, where she received the distinguished faculty award in 2018. She travels the globe to teach and engage audiences around diverse topics of otherness, self-sabotage, and imposter phenomenon. She is the author of The Healing Otherness Handbook (New Harbinger, April 1, 2021).
Today, I begin the show by blowing the trumpet and giving you a wake-up call. This essay, inspired by the post of a dying member of our Facebook Group, Self-Care for Extremely Busy Women, instantly stops all of our protests to self-care.
Then I follow that up with this question… are you doing too much? Are you over producing?
The main part of the show has me sharing some thoughts about overcoming our natural need to ‘over produce’. You know this is you if you’re the last one out the door at work, if everyone comes to you to solve their problems, if you find yourself unable to say ‘No’.
Take a listen if you truly believe you don’t have time for self-care … or if you just want permission to be … good enough! Because honey – you most definitely do! This one’s for you.
You’ll find more about this idea of ‘overproduction’ in The Extremely Busy Woman’s Guide to Self-Care.
May today’s show get you to stop, think about how you’re using your time, and make choices that help you get back to YOU.
You can do it. I promise.
Love,
RESOURCES Suzanne’s Blog: Wake Up Call- How Will You Look Back on Your Life?
The Self-Care Group for Extremely Busy Women
MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
Life is hard, and then you die. Or at least, that’s what David Gerrold said about it. I take the view that hard times can be dealt with serenely, and even gained from. That’s what I talk about in the first part of this show, when I read my essay, ‘How to Talk Yourself Out of a Funk’. Cause, yeah… there WILL be funks.
Then on to something a little more upbeat. I had the incredible privilege of sitting down with Something You Should Know podcast host Mike Carruthers. He’s done more than 5000 shows – yes, you read that right—with all kinds of bona fide experts on all aspects of wellness. (No pretenders or ‘gurus’ allowed!) And the result is that he has some remarkable insights and ideas to share for us.
Talking to Mike, I learned: * The primo piece of advice he’s been given * Some of the key truths Mike learned on diet and exercise (surprising stuff here!) * What ‘Lifestyle Creep’ is and why it matters so much * Whether he sees an overall shift in human consciousness * What Mike has learned about memory and how suggestible we are
See below for links to some of the books and authors Mike referenced, as well…
Stay well and stay nurtured, friend. I love you!
RESOURCES Suzanne’s blog, How to Talk Yourself Out of a Funk
Mike’s podcast, Something You Should Know
Heidi Grant Halvorson’s show on Something You Should Know
Stephen Posts’ book, Good Things Happen to Good People
Brad Klontz ‘Money Mammoth” book
MORE ABOUT MIKE Over 20 years ago, Mike Carruthers created “Something You Should Know” a radio feature syndicated to hundreds of radio stations around the U.S and Canada. Then, in 2016, it was time to pull the plug on that program, and step into the world of podcasting. He's never looked back. The popular "Something You Should Know" is consistently in the top 30 of most listened to podcasts on iTunes, and has just under 1.4 million downloads every thirty days. By interviewing experts, Mike offers actionable tips, advice and wisdom each of us can use every day in our lives. Learn more about Mike Carruthers and the Something You Should Know podcast, here.
I begin this episode by sharing some of my favorite lessons learned in creating self-care for the workplace. Because yes… even at work we need it! The link is below if you wish to find the list, and it’s associated links, from my blog.
Then we explore the idea of coaching yourself. Andrea J Lee is one of the pioneers of the coaching industry—she’s coached folks for more than 20 years. Here she shares her very best ideas about how YOU can coach yourself!
Among other things, I learned:
- What is a coach and why anyone would want coaching
- Why we should discover our ‘inner coach’
- Effective first steps towards coaching yourself
- Andrea’s own self-coaching denoument and what it taught her
- Self-coaching tips for multiple, simultaneous problems
- What you can reasonably expect from self-coaching
- How to approach the thorniest problems… and
- The nuts and bolts of coaching yourself
I hope you find great value here, friend!
RESOURCES Suzanne’s essay, How to Practice Self-Care at Work
Andrea Lee’s websiteAndrea’s Coach Yourself course
MORE ABOUT ANDREA
Andrea Lee is one of the early pioneers of the life coaching industry, in business since 1999. A few of her credentials include:
- Founder of boutique coaching and training company, Thought Leaders International.
- Known as a daring and caring coach who treats every coaching session like it could be her last, because it could.
- Specializes in helping people have difficult conversations.
- Creator of the How to Coach Yourself training, for thoughtful people who love to improve their lives and fulfil their potential without straining their budget, their schedule or their nervous systems.
Did you know that life eventually gets better as you age—no matter what? At least it does from the perspective of all round wisdom. I begin this show with an essay titled, ‘How Accepting Hardships Makes Us Wiser After Sixty’… because, yeah, my knocks have been my greatest wake up calls. My greatest teachers.
And while we’re on the subject of big life truths… What does it take to be truly happy in life—in a bone deep kind of way that rocks your soul every day? It can be done, and it requires living your purpose. My guest Carin Rockind is nothing short of passionate and inspiring. She will get your engine going on so many aspects of going after the things you love, and what could be a better form of self-care!
Among other things, we discussed:
- What is life purpose? And what are its three components?
- Is being a stay at home mom enough of a purpose?
- Is it okay not to make money from your purpose?
- Purpose anxiety and how it affects us
- The interesting notion of Post Traumatic Growth
- Does the Universe actually help us with this purpose stuff?
It’s a meaty show… may you enjoy the process of saying ‘YES’ to you!
LINKS Find Out How Your Self-Care Is with Suzanne’s free Self-Care Assessment Worksheet
Suzanne’s blog, How Accepting Hardships Helps Us Grow Wiser After 60
Carin Rockind’s Purpose Girl website
Carin’s PurposeGirl Podcast
Carin’s Goddess on Purpose class
MORE ABOUT CARIN Host of The PurposeGirl Podcast, which has been ranked top 20 in mental health or self-help in more than 30 countries. Carin Rockind is a positive psychology expert, powerful motivational speaker, and caring coach who empowers people to pursue their dreams and bring their best selves to work and life. She helps people find meaning and inspiration in their work so that they maximize potential. She works with companies like Amazon, Capital One, AVON, Ernst & Young, and Alcoa to teach employees to flourish and organizations to thrive. She is also the founder of Women’s Global Happiness Day, the only not-for-profit effort to eradicate the women’s depression epidemic worldwide. She currently teaches the Certificate in Applied Positive Psychology through The Flourishing Center. She has been featured on Martha Stewart Radio, Cosmopolitan Radio, CBS, PBS, and in Crain's and was known as the “Happiness Guru” on Sirius XM.
What you may not know about finding support might be seriously hurting you. Whether it’s a trusted friend, or a roomful of strangers, getting out of your bubble of discomfort is essential. You can do this!
Among other things, we talked about:
- The nuance about asking for support … so you get it
- Suzanne reflects on how her ego kept her from getting help after her daughter’s death
- How online resources can bring in some unexpectedly fun support
- What happens after you wallow in your pain? What’s next?
Our question fits right in here, because Luna asks, ‘How do I start a tribe?’
We riff on some really good, specific possibilities!
Hope you enjoy!
Suzanne (& Debi)
RESOURCES
The Back to Happy Podcast
The Acapella App
MORE ABOUT DEBI
Debi Granger is a true survivor. After nursed two of her children through life-or death experiences, she lost her home in Paradise, California after the worst wildfire in state history. She’s also a working single mom with a disability. Yet, she remains a happy optimist, here to spread joy. She is a retired Dental Assistant with Expanded Function, and lives in the foothills of the Sierras with her fiancé, Chuck.
MORE ABOUT SUZANNE
Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities for those who need better self-care.
This show is about mindfulness—specifically through painting. Which is why I began it with an essay about one of the hard parts we often need mindfulness for… anger. I share about my own journey of learning to process my anger in a healthy way, in a recent essay on my blog.
Now, even though my dad was a professional artist, I’m no painter. These days picking up a paintbrush feels like an unlikely thing for me to do. And yet…there are advantages to doing exactly this. My interview with mindfulness painting expert Jody Tompros really opened my eyes, and made me want to try it.
I could tell it felt so liberating—and Jody says it clears the heart and the soul. For this truly is a way to heal from the inside out.
Among other things, I learned
- How to get past your inner critic when you try painting
- How to actually begin
- Why painting is a whole body experience
- You really don’t have to know how to paint to do this—for real!
- Seven key principles to painting for mindfulness
- How to equip your studio
And so much more….
May you find some inspiration here, friend.
RESOURCES Suzanne’s essay, The Joy and Relief of Getting Mad Responsibly
Jody Tompros’s website
Jody’s Sunday painting retreats
Jody’s video on Supplies and Space
MORE ABOUT JODY Jody is a clinical social worker with more than 30 years of experience. She’s been a meditator for 35 years and painting intuitively for 15 years. Her work is her passion.
This show begins with my paean to worry, and how I’ve finally learned to let go and not let it run me so much. And it’s a fitting opening for a show that is really, at its heart, about freedom. And simplicity.
For a long time, I’ve wanted to do a show about minimalism—the practice of simplifying life so it’s no longer about stuff, but is rather about mindfulness, presence and calm. What better expert, then, than the lovely Vera from the popular YouTube channel Simple Happy Zen?
Vera had many cogent points to make from her simple, pretty living room in Amsterdam… and I took copious notes! Along the way, I learned:
- What minimalism actually is and how she got started young
- How her own burnout led to Simple Happy Zen
- How minimalism can actually be a self-care practice
- How the pandemic has sparked our own innate minimalism
- Is this the end of FOMO?
- How ‘over production’ complicates our lives
- The connection between minimalism and perfectionism
- How to get started with your own minimalism practice
… and so much more!
May this inspire your own foray into the spare, fresh, simple world of minimalism!
RESOURCES How’s Your Self-Care Free Gift
How I Stopped Worrying and Found My Way to the Light
Vera’s Simple Happy Zen YouTube channel
Vera’s Patreon account
Vera’s Website
MORE ABOUT VERA ON HER WEBSITE: Vera says, “In 2017 I started Simple Happy Zen, after many months of going back and forth about it in my head. It was an interesting period in my life. Earlier that year I was at home, recovering from my burn-out. My corporate job was making me miserable, I felt empty and I missed feeling a sense of meaning or fulfilment from my job. I started making videos on YouTube as a hobby, wanting to share what I’ve learned with people around the world. Little did I know, that I was embarking on one of the most meaningful, fun and exciting journeys of my life.
Since then, I’ve continued uploading a new video every week, sharing my thoughts on minimalism, intentional living, happiness and self development. The world we live in can be pretty hectic, and we often feel like we have to join this pace if we want to ‘succeed’. With Simple Happy Zen, I wanted to create a place for people to unwind, relax, be themselves and get inspired. Because not only can we all use some of that, we deserve it.
I didn’t expect to fall in love with being an online content creator as much as I did. I had absolutely zero experience with making videos, being on camera, social media or building an online platform. One year after I started, the channel reached 10,000 subscribers. I absolutely loved engaging with people in the comments section (and I still do!) and I knew this was the place for me. I could share my lessons and experiences with people around the world, who in their turn let me know that my videos were helping them to improve their life and their happiness.
Fast forward to today, the channel has passed 100,000 subscribers. I’ve created an e-book, a newsletter and even an online course, which was the most challenging and fulfilling project I’ve ever worked on. I’ve met incredible people and Simple Happy Zen has blossomed into my own online business. I’ve grown so much as a content creator, but also as a person. And I can’t even begin to express my gratitude for all the wonderful things that happened, and all the amazing people around the world who support and encourage me.
About Vera I am currently 32 years old and I live in the Netherlands. I’ve been practicing a minimalist lifestyle since 2013. Simple living is one of the best changes I’ve ever made. It has made me experience so much more freedom, happiness, gratitude and adventure. Aside from minimalism, I’ve also been practicing mindfulness and meditation for over 10 years. Though my burn-out was a very challenging time in my life, I still felt happy and optimistic. I’m positive that my lifestyle was what helped me through it, which made me want to share what I’ve learned with the world.
Aside from making online content, my passions include veganism, animals, cooking, music, tea (I drink A LOT of tea), being around friends, taking long walks,playing video games and studying the Japanese language.
I am not by any means perfect. I make mistakes like anyone, and I have my off days. However, I try my best to learn and grow, to accept and embrace myself and my life. I always make my videos from the heart, my inspiration coming from my own experiences as well as everything I see happening around me. Life is truly quite magical, if you can find some time to contemplate on it. I can be quite the bookworm, and I love to read and learn about meditation, mindfulness, minimalism and Eastern philosophy. There is infinite wisdom yet to be learned, and I love translating these things into my videos to share with the world.
Where to start You can find me on YouTube, which is where I post a new video every Saturday. And be sure to join the thousands of others who are receiving my free weekly newsletter too! And if you want to connect on Twitter, you can find me there as well.
I hope to see you in the comments section of one of my videos!
Much love,
Vera
Balance. Sounds like the untouchable ideal, right? But it’s not, friend. Instead, it can easily be the new norm. If you’re willing to pony up and make some changes in how you live.
That’s the topic of this week’s show. But first I start with a reflection on a three-year period in which I traveled around, effectively without a house or apartment of my own. It was a period of real and substantial growth—I learned so much about freedom, my values and what really counts in this life.
Then I go on to share ideas about how YOU can pull in the jagged pieces and create a smooth, easy, far more balanced life. That’s no matter HOW crazy busy you are! You’ll learn:
- Four questions to ask yourself that will guide you back to serenity
- A 15-minute exercise you can do today that will get the ball rolling
- Some mindsets that keep us stuck where we are, not moving forward
- A whole lot of good hacks for just how to make this balance thing work!
I do hope you find this one useful.
Sent with love,
RESOURCES The Joy of Letting Go
Cara Harvey’s FREE Purpose Driven Mom Virtual Summit
The Extremely Busy Woman’s Guide to Self-Care
MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
I begin this week’s show with a very personal blog from 2020 about how I used EMDR, an innovative technique, to heal my infant trauma. It was amazingly helpful!
Have you ever wished there was a magic system you could just plug in and your life would run smoothly? The kids’ needs or your boss’s demands would be all taken care of. You’d have plenty of time for self-care, peace and serenity. And yet… such a thing actually IS possible.
My guest Cara Harvey is an expert on streamlining and systems to help busy moms and women in general be more productive. Our talk blew my mind with Cara’s innovation, and just plain passion for serving busy women.
She’s got FABULOUS ideas for you!
Among other things, I learned:
- How to move past overwhelm and burnout no matter how busy you are
- Why our 24 hours differs, person to person
- Obstacle planning and why it matters
- Cara’s ‘magical file cabinet’
- Time blocks and why they’re so important
- Optional time blocking themes
- Overcoming your self-care guilt
- Cara’s ‘Thought Catcher’ time and how that can help
- What about letting others down?
- Cara’s favorite online systems (see below)
Hope you enjoy it!
RESOURCES Your Free Pass to Cara’s Purpose Driven Woman Virtual Summit
Suzanne’s essay, How I Used EMDR to Heal My Trauma
Suzanne’s Self-Care Channel on YouTube
MORE ABOUT CARA Cara is a wife, mom to a 14-year-old stepson, 5-year-old daughter, 3-year-old son, and a woman of God. She works as a productivity coach and her mission is to help busy moms take massive action on their goals and 3x their productivity without overwhelm or burnout. She does this via her blog, podcast — The Purpose Driven Mom Show, virtual community groups, and e-courses that help women learn to prioritize their lives!
If you’ve ever wanted to mark a passage of something big, and you’ve done it…you’re practiced sacred self-care. This week we’re talking about all sorts of ways we can honor ourselves with our self-care, ceremony, and rituals that awaken.
But first… I take a deep dive into something a little more mundane: asking for help. In my blog from 2019, I ponder what it takes to ask for help at work and why we resist it. If that’s you, take a listen. Getting help when needed—even on your job—is foundational to self-care.
Christine Pensa shares her unique take on how to provide self-care to your gentle spirit, and delve into sacred rituals and ceremonies that you create for the big (or even small) moments of your life. It’s a fun show that may very well speak to your soul.
We covered: * What sacred self-care… and what it’s not * What saying ‘I should’ is really all about * A quick sacred self-care practice you can do right now * The secret superpower we all possess * Ceremonies and why they’re a great idea * The new period we’re moving into…
Enjoy my friend!
I’m so glad you’re here,
RESOURCES Is It Really All Right to Ask for Help?
Moms Don’t Have Time To anthology by Zibby Owens
Back to Happy Ep 26—The Secret Joy of Moving Your Body
On apple podcasts
Christine Pensa’s website
Christine’s Courses on Ceremony
The Awakened Woman Self-Care Podcast
Suzanne’s granola recipe from Shelburne Farms in Shelburne, VT
MORE ABOUT CHRISTINE Christine is the host of the Awakened Woman Self-Care Podcast. A shaman, coach, teacher and ceremonialist.
I begin this show by sharing an essay I wrote about coming to terms with my difficult mother after a particularly important dream. And then I go on to do the bulk of this show all about journaling… why, where, how to do it, how to keep it private, when, etc.
Did you know journaling is like your secret superpower? You can truly find answers to worries, pressures, challenges and questions… just by writing it out. Maybe it’s longhand in a notebook, or digitally on your phone or laptop. Whatever form it takes, know that a bit of simple journaling can really heal what’s missing or broken.
I share advice on how to fit this into your busy life as well. Because you DO deserve to return to you!
Take care, as ever…
- As promised, here are some journaling prompts:
- What do I need that I can’t make time for?
- What did I once love that I’ve forgotten about?
- What do I long for… and how can I create that in my life?
- What would be the best day to resolve [INSERT YOUR OWN] challenge?
- What’s the next right thing to do?
RESOURCES Buy Suzanne and her Team a cup of Coffee—Donate!
Learning to Forgive My Difficult Mother
Surrendering to Joy book
The Extremely Busy Woman’s Guide to Self-Care book
Suzanne’s podcast with Art Journaling expert Amy Maricle Podcast #12
The Grief Dreams Podcast
How’s 2021 shaping up for you? Today’s show begins with some great questions you can ask yourself to help create a better year. It’s not too late—and of course, it’s NEVER too late to plain old evolve. May you find them helpful. Just pull out a journal and have at it. You’ll learn something about you, I promise.
Here they are:
- What have you been hanging on to that you need to let go of?
- Who or what has been dragging you down or weighing heavy on your mind?
- Who needs your apology?
- What have you been tolerating?
- Where could you be more accepting?
- Where have you gotten stuck in the last year?
- What have you been craving or longing for?
- What have you been hard on yourself about?
- Do you need to forgive yourself?
- What would make your life wonderful?
- What’s missing in your life—even if you don’t know how to manifest it yet?
- What inspires you, excites you, lights you up?
- Who or what has added immeasurably to your life?
- Whom do you need to thank and appreciate?
- What’s been unexpectedly fun?
- Who would you like to be in the coming year?
- Where could you make some clear requests?
- What will you do just for you?
My guest in this show is the incredible Jean Chatzky, one of the foremost experts out there on women and money. I learned so much—and was so inspired by our chat. Among other things, we discussed
- What is the most important thing to know about how women handle money?
- The five key things you can do for true, lasting financial self care
- The key to earning more and what it requires
- The link between our money and our mental health
- Keys to creating effective savings
- How to use technology to set up ongoing savings you don’t have to think about
- What to do if you’ve already spent your emergency savings—and how to build it back up again
What a whirlwind of great info this conversation was! You’re gonna want to take notes. I did! See Jean’s excellent links below, as well.
Talk soon, my friend. I’m so glad you’re here!
RESOURCES What Needs to Change in Your Life Right Now?
30 Days to a Better Financial You
Her Money podcast
Jean’s book, Women With Money
Jean’s ‘Money Type’ quiz
Jean’s Finance Fix Coaching Program
MORE ABOUT JEAN Jean Chatzky is the CEO of HerMoney.com and host of the podcast HerMoney With Jean Chatzky. Was the financial editor of NBC Today for 25 years and the Financial Ambassador for AARP, she appears frequently on CNN, MSNBC and was a recurring guest on The Oprah Winfrey Show. She is a New York Times and Wall Street Journal best-selling author. Her latest book is Women with Money: The Judgment-Free Guide to Creating the Joyful, Less Stressed, Purposeful (and Yes, Rich) Life You Deserve. An in-demand motivational speaker and fierce advocate for financial literacy, in 2015, she partnered with the PwC Charitable Foundation and Time for Kids to launch Your $, an in-school magazine that reaches 2 million school children each month. More at JeanChatzky.com and @JeanChatzky.
We are all energy… did you know that? So when our energy is just play lousy, we tend to have a lousy day. Tending to our self-care then includes maintaining a higher vibe. So how to do it? I begin this show by exploring that by reading my blog, Need to Get Grounded? Here are 7 Good Ways.
Then I have a great conversation with the remarkable Shelby Rose. Shelby’s take on high-vibe living is refreshing, fun and … well … very high vibe!
Among other things, we talked about:
- What your vibe is, and why it matters
- How do we know when our vibration is high
- Benefits of having a higher vibew
- What are ways we can shift our vibration
- Does what we eat effect our vibration?
- The benefits of telling the truth and other high vibe practices
- The energetic impact of media binging
And so much more!
Join us… won’t you?
Here’s to YOUR highest vibe!
RESOURCES Need to Get Grounded? Here are 7 Good Ways
The Extremely Busy Woman’s Guide to Self-Care
Box of Joy
The Secret Life of Plants
Abraham-Hicks’ Emotional Guidance Scale
Shelby’s Website
Raise Your Vibration Podcast
MORE ABOUT SHELBY
Shelby Rose is host of the Raise Your Vibration podcast on Spotify and Anker.
She’s also a business + energy mentor as well as registered dietitian. She helps women create a life of freedom and impact by bringing awareness to their energy + belief systems and empowering them to create freedom by letting go of self-created limitations.
I don’t know about you, but I’m a WAY restless meditator. So, this week I start the show by sharing a practical list of ways you can overcome that restlessness… and just settle down and chill out.
And for the main part of the show, here’s something special. I’ve shared a brand-new episode of the podcast I do with Debi Granger, called Back to Happy.
When my daughter Teal died, her heart and kidney saved Debi’s daughter’s life. And so we became fast friends. Here, as usual, we have a conversation about how to be around others who are different, and who think differently.
Just because I feel one way and you feel another…must we argue or even dislike each other? Hell no! We’re both advocates for all of us learning how to simply get along with each other. Especially now.
Among other things, we discussed:
- Why we encounter people who show up like roadblocks
- How we can cope with people who think differently
- The magic of being a good listener
- The power of not saying EVERYTHING on your mind
- Debi’s trick for not blurting out something that needs to not be said
- The powerful dream Teal showed up in about love and understanding
…. And a cool new ‘Debi-ism’: Blappin’… as in blappin’ your jaws…
Always fun to share and hear back from you, too. Send your comments to us at Suzanne AT suzannefalter.com and Debi AT suzannefalter.com
RESOURCES
Meditation for Restless Minds
Back to Happy Podcast
XBW Audiobook
WHO ARE THEY?
Debi Granger is a true survivor. After nursed two of her children through life-or death experiences, she lost her home in Paradise, California after the worst wildfire in state history. She’s also a working single mom with a disability. Yet, she remains a happy optimist, here to spread joy. She is a retired Dental Assistant with Expanded Function, and lives in the foothills of the Sierras with her fiancé, Chuck.
Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities for those who need better self-care.
If you’re like me, you’ve had a harsh, even demanding voice in your head a lot of the time. Which can be useful if you want to overachieve. But it can be hell on your self-esteem, your central nervous system, and your well-being.
In this show I begin by sharing that one necessity when it comes to great self-care: asking for help. I read my essay, Why (and When) It’s a Good Idea to Ask For Help. This is for you if the mere idea of asking for help curls your toes.
I go on to share my own story of how I overcame a raft of negative self-talk to become truly gentle and loving with myself. Today there really isn’t a trace of it anymore. And while it took a crisis for me to take stop and change the script… I’ve got an exercise for you that will lead you to better self-talk in a matter of minutes.
Here’s the journaling exercise I describe on the show.
Think of a time recently when you felt pressure around your own time/commitments… when it all felt a little out of control
Now journal for at least 4 or 5 minutes on each of these questions. Just have it and let your thoughts flow…
- Who’s making big demands of you?
- Why?
- What would happen if you didn’t deliver perfection?
- What would happen if you didn’t deliver at all?
- Do you/did you need help or instruction?
- Do you/did you actually need to say no and get out of it?
- Who am I trying to impress anyway?
- Who am I trying to get permission from?
May this show and this journaling exercise help you get back to YOU.
Much love as ever… and if you want to, let me know if this show resonated with you… Just use the link in the Links section below.
Thanks as ever for being in my orbit!
RESOURCES Why (and When) It’s a Good Idea to Ask for Help
The Joy of Letting Go Audiobook
The Self-Care Group for Extremely Busy Women
Let Suzanne know what you think…
Suzanne’s
MORE ABOUT SUZANNE
Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
I begin today’s show with an essay that’s proven popular—Seven Ideas for a Happier Life. In it, I reflect on what I learned in the eight incredible years since my daughter Teal died, and I pushed the massive reset button. Hope you find some inspiration here.
My guests … are guys! Yes, guys. And extremely busy ones who’ve got self-care so dialed in I HAD to have them on the show. You’re going to love these two, Ron Eddings and Chris Cochran of the Hacker Valley Podcast.
Among other things, I learned about the following:
- Some of their key self-care principles
- Important lessons in boundaries Ron learned when he lived with Chris
- A surprising question Ron asks himself
- The very cool way Chris thinks about his home office
- Ron’s soothing morning and evening routines
- What ‘perfect’ really is
… and so much more.
Take a listen, and remember … you are a marvelous soul, capable of beautiful things. So go take care of yourself!
Love,
RESOURCES Seven Ideas for a Happier Life
GIFT: How’s Your Self-Care… and How You Can Make it Better
Hacker Valley Studio Podcast
Suzanne’s interview on the Hacker Valley Studio podcast
Hacker Valley Social Media
MORE ABOUT RONALD EDDINGS Scaling assets and applications on-premise and in the cloud creates a degree of complexity that often leads to misconfigurations and vulnerabilities. Security events are spread across many tools, and each team has their own process for investigating and responding to events and crises. As a leader in security architecture, I assist organizations scale security controls while reducing complexities that analyst and engineers face. I work closely with analysts, engineers, and enterprise stakeholders to provide production security workflows that are measurable and can grow at scale. Furthermore, I am committed to consistently advocating for team success. I consider myself a lifetime learner who is constantly finding ways to hone my craft in technology.
MORE ABOUT CHRIS COCHRAN I am a cybersecurity professional, leader, and content creator. I have extensive experience building and running strong cybersecurity programs. I have a deep history with and passion for: security operations, engineering, and leadership. My ultimate passion is finding and amplifying human stories in cybersecurity to inspire and enlighten our community.
I begin this episode by sharing a blog post I wrote about chickens—and how I recently found myself being schooled by them in the art of being here now. It’s remarkable what you can learn when you become present! The link to the post is below, along with a referral to my all-time favorite online yoga class.
I enjoyed my chat with fellow self-care nerd and podcaster, Jazmine Staten. Her message about fitting self-care into your pandemic and work routines should resonate. Among other things, I learned:
- How to ‘date yourself’
- The dilemma of young working women when it comes to self-care
- Her favorite self-care practices
-
Jazmine’s best self-care phone habits
-
Jazmine’s favorite 90’s sitcoms and what this has to do with self-care
-
They happen to be: Girlfriends (not 90s but early 2000's), Sister, Sister, Charmed and The Parkers
-
How she fits self-care into her corporate job
- Pandemic self-care… and even Zoom self-care moves
You’ll find yourself as inspired and uplifted as I was if you listen. Enjoy!
RESOURCES Devi Yoga Online with Kashi Ananda
What Yoga and Chickens Taught Me About Being Here Now
Jazmine Staten’s Cr8ing Spaces Podcast
MORE ABOUT JAZMINE Cr8ing Spaces is a self-care podcast for millennial girl bosses. Our listeners are typically young adult women who are in their 20s and trying to figure out this thing we called "adulting" while owning their careers. Jazmine Staten is the host.
One of my absolute most popular shows was on the ever-important subject of energy. So, in the spirit of getting 2021 off on the right foot, here it is!
What could be better than waking up with copious energy? Feeling bright and fresh and ready to dig into the day … or knowing you’ve got energy to burn instead of succumbing to the usual 3PM meltdown.
This one’s for you if you keep leaning into the chocolate bars and caffeine to keep yourself going. I’ve shared my best tips and tricks on maintaining excellent energy. Because with the right self-care, energy can happen! I’ve also posted my favorite energy-promoting apps below as well.
Of course, one of the keys to great energy is also having serenity in your life. Knowing that you are enough, without anyone else telling you so. So I begin this show by reading a favorite essay of mine, “A Recovering Codependent’s Rules of the Road.”
May you find some inspiration here, to fill you with abundant, joyful energy!
RESOURCES A Recovery Co-Dependents Rules of the Road
The Box of Joy
WW app
ActiveTrax app
StickK app
Map My Fitness
Map My Ride
Map My Walk
Yin Yoga app
5 Minute Yoga App
Pocket Yoga
Daily Yoga
Map My Fitness
Brought to you by my book, The Extremely Busy Woman’s Guide to Self-Care
MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
Can’t set boundaries in relationships? Wish your marriage was better? In a pandemic, relationships can really fall apart. Marriage and family therapist Kimberly Holmes has great marriage and relationship tips for us in this show
This show begins with a little pep talk about saying ‘No’ to the people you love from my blog… you can do it, girl. I promise! This is especially for you if you struggle with keeping your head on straight, and you know there has to be a better way. Bon courage!
Here are the questions I asked at the end of that essay, which also happens to be a chapter in my book, The Extremely Busy Woman’s Guide to Self-Care
Whom do you need to set limits with in your personal life?
What would you like to request?
When will you request it?
Just what will you say?
My guest, Kimberly Holmes, has a lot to say about peaceful, healthy relationships. Specifically, she’s here to help us get on—and stay on—the ‘Love Path’. That’s what she calls it, and her advice is nothing less than inspiring!
Among other things, I learned: * The four stages of attraction * Her history and what got HER on the Love Path * How stress and COVID impacts our relationships * Why ‘COVID Divorce’ is a thing * The process of falling in love * The second stage of marriage * How to manage the differences between us that become fights * How to get the help you need (a really great technique)
May this help you have the happiest relationship you’ve ever had.
Here’s to you and your self-care!
Happy Holidays,
LINKS How to Say No to the People You Love from Suzanne’s Blog
The Extremely Busy Woman’s Guide to Self-Care
Kimberly’s website
Kimberly’s YouTube Videos
PIES University
The It Starts with Attraction Podcast
MORE ABOUT KIMBERLY
Kimberly Holmes is the host of the It Starts with Attraction podcast, and CEO of the Marriage Helper Website. She is a trained marriage and family therapist, working on a Psychology PhD. Through online resources, workshops, and marriage coaching, they provide couples with practical tips & tools to save, fix, grow, or rebuild their marriage. “If anything works, this will.”
Today’s show begins with an essay that, for me, is almost like a meditation. ‘How I Drowned My Anxiety in Love and Understanding’ shares my journey from waking up anxious to dissolving into flow. Then finding my way back to peace and far more effectiveness in my day. I hope it inspires you. (And I share my VERY most favorite source of dark chocolate in the essay! See below.)
My guest, writer and podcaster Shani Silver, has a wonderful specialty. She helps single women live a rich life, and find satisfaction in being single. I loved our conversation. There was so much great stuff here, beginning with the fact that society’s traditional eschewing of singledom has begun to disappear. Great news!
Yes…you CAN be happy and fulfilled and single! They key is digging in and using self-care to create a life you love.
Among other things I learned from wonderful Shani:
- Her single woman story
- Her admirable ‘Truths’ about being single
- The game changing question single women can ask themselves
- Other empowering questions to keep in mind
- What happens when you’re single, you love your life…and someone approaches you for a date
- How dating apps affect women and their self-esteem
- The danger of dating app bots
- How being single affects her self-care and vice versa
May you enjoy no matter what your romantic status is.
With love,
LINKS
Alter Eco Brown Butter Bar
MORE ABOUT SHANI
Shani Silver is a Brooklyn-based writer and podcaster changing the narrative around being single—because honestly it needs new PR. She and her work have appeared on NPR, Refinery29, Shondaland, Unladylike, and more. She is also the editor of Atta Girl, a Medium-based publication for women in their 30s, 40s, and other ages that remember the 90s, who want content that's about more than motherhood.
I begin today’s show by reading part of the first chapter of my book, The Extremely Busy Women’s Guide to Self-Care. Because this is where I really lay out the experiences that formed the foundation of my self-care work. I offer them to you with the express idea that you don’t have to wait for a crisis to begin your own deep dive into self-care.
In this show, I also focus on my end-of-year rituals. I’ve done these for many, many years, because I’ve found it useful to really take stock of exactly what was created… and how the result was. I also take note of my self-care, and notice where the gaps are. We are culturally conditioned to think such activities are selfish. But I say they’re necessary.
You’ll learn some useful questions to ask yourself, and the basics of an end of year assessment. Then you’ll be able to take what you learned forward towards building an amazing 2020.
Journal on these questions: * What was the most fulfilling? * What was the most fun? * What was the most frightening? * What did you learn? * What did you learn about yourself? * What can you do moving forward to build on that? * Who would you like to be in the coming year? * How would you rate your self-care in 2020? * Is your life as it is enough? * What self-care could you add? * How could you change your self-care? * When could you make time for this self-care (for real)
Happy Holidays wherever you are. I’m so glad you’re on this ride with me!
RESOURCES The Extremely Busy Woman’s Guide to Self-Care
The Joy of Letting Go
How Much Joy Can You Stand?
Surrendering to Joy
Surrendering to Joy Audiobook
MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
This episode is all about relationships and healing… even from grief and narcissistic abuse. Because it can be done! I start by sharing an essay from my blog I wrote recently, as a tribute to the mother of one of my best pals in high school. She passed away not too long ago.
I share this story along with eleven key observations I’ve made about grief that they never tell you in books.My guest, Maegan, is the host of an awesome podcast, The Secret Garden, and she has a lot to say about Narcissistic abuse and how to overcome it. We covered a lot of ground… and I’m telling you. If you think you’ve never experienced this, you may be surprised by what you hear.
Here are some of the things I learned: * What is domestic violence, and what is narcissistic abuse * Why we need to know about trauma bonding * Sings of mental abuse you cannot ignore * What happens when you finally leave * Red flags to notice around narcissistic abuse * Why this can be an especially addictive problem * The nature of our denial about this abuse * What the grief feels like afterwards * Some good tools to use, and resources
Hope this is a heal wherever you’re at today.
Posted with love!
RESOURCES Eleven Key Things No One Ever Tells You About Grief
National Domestic Violence Hotline
The Secret Garden Podcast with Maegan
Maegan’s website
Maegan’s YouTube Channel
SoberSis
MORE ABOUT MAEGAN Maegan is a Certified Crisis Intervention Counselor in NYC with a big story.
In 2019 Maegan started her YouTube channel The Divine Self to start to educate survivors of narcissist abuse, but only after she escaped her own domestic violence situation and narcissistically abusive relationship. After receiving over 250 emails from survivors all over the world, she realized the time for this work had come.
She is also host of The Secret Garden podcast.
I begin this show with some reflections from 2014, when I was at the end of a MASSIVE life transition that included everything from losing a relationship to moving to grieving my daughter Teal’s death. SO much learned in such a short time. I now see it as a time of quantum growth—so perhaps there is learning here for YOU.
“Being sedentary is the new smoking,” says Dr. Amy Beard. It’s only one of her Top 5 tips on what we really need to do to stay healthy, pandemic or not. She made the switch in her med school life to becoming a function medicine doctor, and her commonsense ideas are just what’s needed now.
Among other things, I learned: * What is function medicine, anyway? * What’s a microbiome, and why is it so important? * Key elements to a truly healthy lifestyle * “Food is information” for the body * What is leaky gut syndrome * How to deal with brain fog * Her best recommendations for a great diet * What about dark chocolate? Alcohol…
I got so much out of this one! Hope you do, too.
Stay safe, all…
RESOURCES Going Through the Pain of Transition
The Extremely Busy Woman’s Guide to Self-Care
Self-Care is the New Health Care Podcast
Amy Beard MD’s site
MORE ABOUT AMY Amy’s podcast, Self Care is the New Heathcare, is all about empowering you to improve your health and quality of life and making you less dependent upon our current "sick care" medical system. A functional medicine physician, recovering dietitian, ER and family medicine doctor is joined by her engineer, farmer, chef husband to provide you with the knowledge and skills to reclaim your health and wellbeing, overcome and prevent chronic disease, and live healthier and happier lives. All areas impacting your health, from the farm to the exam table, are discussed.
I begin this episode by sharing a story of something that happened that woke me up to the power of kindness—and service. Basically, I had a chance encounter that I felt had to have been orchestrated by Teal from the Afterlife…it was that powerful!
And my focus today in the main part of the show is on the holidays. How will YOU cope in a way that really opens your heart, and wakes you up to your own creative ideas and needs. However you choose to celebrate, this one’s going to be memorable…
Specifically, I talk about
- How to make the holidays into something entirely new for the holidays
- What it takes to rethink old rituals
- The fabulous opportunity hidden behind our concern and disappointment
- An on-air journaling exercise you can do while you listen to get in touch with a happier, healthier holiday season
- The very best gift you can give anyone… and it only costs a few cents
May this show fill your heart with love… and peace.
Big hug from Oakland!
RESOURCES A Chance Encounter in a Rose Garden Helped Me Learn the Value of Service
The Self-Care Group for Extremely Busy Women
The Extremely Busy Woman’s Guide to Self-Care
Teal’s Christmas Letter to Me
MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
Hello Girlfriends! Welcome back to the Self-Care zone…
In this show, I share some inside insights to what it REALLY takes to build self-care in your life. It can begin for some of us by shifting your beliefs. I read a popular essay that is also a chapter in my book, The Extremely Busy Woman’s Guide to Self-Care.
My guest is the amazing intuitive, empath and psychic medium Denise Correll, co-host of the Enlightened Empaths podcast with Samantha Fey. Denise REALLY has the goods on how we can navigate tough times, even when we are sensitive, empathic and able to feel and soak up the energy of those around us.
And hey—you don’t need to be a psychic or intuitive to fall into this category. I’m one, and I feel your pain just about now.
Here’s what I learned in chatting with Denise: * What an empath is versus a ‘Highly Sensitive Person’ * How to take care of yourself as an empath in stressful times * What’s present energetically in the world right now… and why everything feels so darn weird! * Why anyone can be an empath * How to raise your vibration * Why empaths often attract bullies and narcissists and get abused * Red flags to notice when you’re giving your power away * The connection between your energy and your empathy
Plus much, much more…
Whew! WHAT AN INTERVIEW! Hope you guys love this as much as I did.
Sent with love,
RESOURCES The Extremely Busy Woman’s Guide to Self-Care
Box of Joy: Three Books About Happiness by Suzanne
Why Self-Care is Not Ultimately About Time Management
Back to Happy Podcast
Denise Correll’s website, The Grateful Messenger
Denise Correll’s podcast, Enlightened Empaths
Christiane Northrup’s book on energy vampires
Dodging Energy Vampires: Evading Relationships That Drain You and Restoring Your Health and Power
The Empath’s Survival Guide: Life Strategies for Sensitive People
Dr. Judith Orloff
MORE ABOUT DENISE Denise Correll is a psychic medium who has been highly sensitive since she was very young. Denise is able to connect with the energies present in a person’s life as well as of those in Spirit. She is also the co-host with Samantha Fey, of the podcast Enlightened Empaths. She does readings for interested people of all kinds all over the world.
This week’s episode begins with a favorite blog post of mine that was very popular, that I’ve never actually shared on this podcast. It’s called The Value of a ‘Why Not?’ List.
A few years back, Tony Wrighton’s life was changed by a tropical virus after some overseas travel. For three months, he languished in bed, while even the top specialists in London were unable to determine how to treat him. He describes feeling “sad and weak … as if I had chronic fatigue syndrome.”
And yet, I can tell you after a half hour chat with Tony, he is anything but that.
This man – whose podcast is rightly called Zestology – has an infectious love for life, a natural exuberance, and boundless joie de vivre. These days he’s also especially excited about ‘tapping’, also known as EFT, the Emotional Freedom Technique. For it was EFT that actually healed his strange disease. After a skilled practitioner tapped on Tony’s face the very first time, he had an intense emotional release. And soon the virus was completely gone.
Join us as Tony talks about maintaining a zestful life, and what his ‘magic bullet’ is for Emergency Zest as needed.
Here’s what I learned … * The 12th Century cure for hangovers that still works * How EFT works and some miracle stories about it * Tony’s surprising high energy breakfast drink (it involves butter!) * Other early morning high energy practices * Why the face is so important in overall health and healing * The perils of hanging on to control and why we really do have to let go
… and just a great general ramble through all kinds of interesting topics around energy, healing and pure love for life!
RESOURCES Suzanne’s 72 Hour Sale on the Self-Care for Extremely Busy Women Video Course
Suzanne’s essay, The Value of a Why Not List
Tony’s Website
Tony’s top-rated Podcast: Zestology
An EFT Face Map
Links to Tony’s 3 books on Amazon
Relax in a Minute
Confidence in a Minute
Persuade in a Minute
MORE ABOUT TONY Tony Wrighton is the host of top-rated podcast Zestology, interviewing a wide range of experts in the field of health and personal development, and having lots of fun along the way. He regularly appears as a guest on other shows talking about energy, vitality, and motivation.
Tony has been a presenter on Sky Sports in the UK since 2006. He is a regular on Sky Sports News HQ, and also the regular presenter of Golfing World. He hosts a roster of other sports on Sky Sports channels 1-5.
Tony is also a personal development author and presenter. He has three books published with Virgin Books in 12 languages and is one of the country's foremost experts on NLP (Neuro-Linguistic Programming).
I know you, and about now you may be quietly (or loudly) tearing your hair out. You might have decided you’ve had JUST ABOUT ENOUGH of all this pandemic stress. That’s why it’s time for a roundup of all the self-care hacks, tricks, tips and resources that have helped me really keep an even keel.
Peruse the list below as you listen to the show… you’ll find links to all kinds of cool things, many of which I’ve not written about before.
In the end, we know that self-care is ‘an inside job’. No facial or smoothie is really going to provide the self-care we all know we need. Yet, sometimes a few soothing tools really help.
Sent with love from me to you,
RESOURCES How to Stop Having the Same Old Problems (Intro Essay)
Mini Habits: Smaller Habits, Bigger Results by Steven Guise
Modern One Line a Day Journal: A Five-Year Memory Book
Sprouting Kit Sprouting Kits
My show with Doug Evans on Sprouts
AmazonBasics Outdoor Zero Gravity Lounge
Insight Timer App
My Top Five Spotify soothing playlists
- Instrumental Backdrop
- Gentle Piano Concertos
- Book Club (the one with 108 songs)
- Sweater Weather Instrumentals
- Nature Instrumental
Spotify App
Devi Yoga
Yoga Blocks and Yoga Strap
Audible
Jane Green books
The Sunshine Sisters
Summer Secrets
My Joy books
The Joy of Letting Go
Surrendering to Joy
The Extremely Busy Woman’s Guide to Self-Care
Jigsaw Puzzles
Greatest bookstore in the world
New Yorker Puzzles
New Yorker cat Nap
Indian Pillows
The Puzzle Store storage box for jigsaw puzzles
… and don’t forget.
Hold it all as an experiment!
Today we start with something different… a questionnaire about you and your self-love. Because really, most of us are operating in a vacuum a lot of the time. We never stop to see the forest (our self-love) because we’re focused on the trees (all of our inner complaints and stressors.) This questionnaire is designed to help YOU discover just how kind and loving you are to you!
My guest in this show is a Pilates and wellness expert, Kelly Hughes Roberts. She’s the host of the Inspire & Thrive podcast and has a successful Pilates studio in Delaware. We talk a lot about using Pilates to heal chronic pain, and issues of all kinds. Plus, Kelly has some cool things to say about mindful eating, as well.
We chatted about: * What Pilates is exactly—and what it takes to do it (very little) * Why Pilates is so great for rehab from injuries * Ten-minute routines you can do at home to strengthen and heal * Mindful eating suggestions and why that fits in here * Her overall recipe for wellness
I think you’re going to love this show!
Sending a hug!
RESOURCES How Kind Are You to Yourself: A Healing Questionnaire
Kelly’s Podcast
Kelly’s website/services
Kellys suggested brief Pilates videos for strengthening
Kelly’s You Tube Channel
And free ebook is here when they sign up for my newsletter
Kelly’s Studio in DE
MORE ABOUT KELLY Kelly Roberts is the owner of Beach Pilates and Wellness in Delaware. She’s also the host of the Inspire & Thrive Podcast, and a Pilates and conscious eating expert.
In today’s essay, I share some ideas from my blog titled, ‘What if I Don’t Know What I Want?’. Because when you get right down to it, do us, as hard-working women who aim to please others, genuinely know our needs and desires? Mine have been a work in progress, which I share about here.
I also spend a fun, ebullient half hour interviewing the wonderful healer and Tarot reader Courtney Lauran. She’s also the host of the ‘More Tarot Please’ podcast, and a true modern voice in the tarot movement.
She’s got a unique take on the intersection of self-care and tarot, which is why I couldn’t wait to speak to her.
I learned: * Her unique story on the path of discovering Tarot * What is’ like to give a reading * How to use Tarot for better self-care * Different Tarot decks and why that matters * Different ways she works with people… and how that impacts her readings * The seven types of self-care * Using Tarot to heal anxiety
It’s a unique and wonderful show… dig in and relaxxxxx… You deserve it!
LINKS Suzanne’s essay this week
Courtney Lauran’s Website
Courtney’s Podcast
Courtney’s Offerings
Hip Chick Tarot Deck
Kaleidadope Tarot Decks
MORE ABOUT COURTNEY From Apple Podcasts
Courtney Lauran is host of The More Tarot, Please Podcast.
“This is a place where Intuitive Tarot, Lunar Phases, and Self Care Rituals combine. Here we discuss the weekly theme and the moon energy that comes along with it so you can attune to the moon on your healing journey. We round out the podcast with an intuitive self care reading that adds to the theme of the week and gives your an idea of how to incorporate self care into your week.
This tarot podcast is giving a full tarot experience for the collective with guidance and insight for your week ahead. As a Self Care Coach, I use tarot, moon magic, and self care practices to facilitate healing, guidance, and insight for your journey inward.
Tarot is the Gateway, The Moon is the Life Coach, and Self Care is the Key!”
I know, I know. The last thing you need when you’re struggling is some cheery little podcast about bucking up, having a stiff upper lip and slogging onward. This is not that. I share an essay and then some additional thoughts about what I learned when the bottom dropped out.
The big takeaway: Our resistance to the flow of life is our biggest stumbling block. So I share some thoughts that will make that process smoother, as we work towards recovery.
May this find you well, or at least working your way back to well. And may you find the solace that awaits you when you truly embrace all that is.
With love,
RESOURCES A Moment of Perfect Joy (COVID Edition)
The Extremely Busy Woman’s Guide to Self-Care
BACK TO HAPPY podcast
The Self-Care Group for Extremely Busy Women group
MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
It’s here… our 100th’s Episode! How remarkable is THIS? I’m agog… and I thank you all immensely for helping us build in reach, and effectiveness, as we spread the self-care word.
In gratitude, I share my blog about the journey back to compassion I’ve been on and what I learned. It’s linked below. Because really, self-care is about YOUR compassion towards YOU.
Then I invite Wah into our space for a fantastic interview…
Yoga Music pioneer and self-soothing master Wah takes us on a fantastic ramble through all kinds of self-care ideas and strategies. Did you know tapping and humming are key ways to calm the central nervous system?
Here’s what else I learned: * Can music change your energy? * What is the experience like of playing hours and hours of yoga music? * Humming… why and how? * Tapping and other stimulating ideas for tough times * Self-love with and without a pet * The soothing power of chatting with strangers
… and of course, a soothing, healing sample of Wah’s music is played at the end of the show, under Teal’s ‘Full Moon Prayer’!
The full text is here:
Full Moon Prayer
Love for all the enemies who have fought and can't agree. A time of resolution or at least compromise. A time for transformation of the body, mind and soul. Transformation of the heart to transcend any thoughts that could bring it down to the level of pettiness and greed. I pray for peace among my family and friends. May we all rest well together. And finally, I pray that we all obtain clarity of our existence and what is. (Myself included!)
Thank you Moon gods and goddesses.
Love, Teal
RESOURCES THE JOY OF LETTING GO BOOK
Joy of Letting Go Free Sample of Audiobook
On Learning to Be Compassionate and Why it is So Important
Wah’s website
Wah’s new self-care book, Self-Care: Building a Smarter, Stronger, Peaceful Self
More gorgeous relaxation music from Wah
SPOTIFY https://open.spotify.com/artist/4dUdNvFt1PhzClTKLIT83u
APPLE https://music.apple.com/us/artist/wah/6803985
MORE ABOUT WAH Wah’s CDs have sold over 100,000 units worldwide; if you have taken a yoga class in the last 5 years you have undoubtedly heard her music. Her new book Self-Care: Building a Stronger, Smarter, More Peaceful Self brings people simple, effective ways to manage stress and feel better.
She has lectured at Princeton University, Loyola Marymount University, performed with Deepak Chopra, Wayne Dyer, and taught at Omega Institute and 1440 Multiversity. She’s been featured in Ladies Home Journal, Mantra Yoga & Health Magazine and Yoga International Magazine. Her Self-Care Trainings are certified by the American Holistic Nurses Association.
I begin today’s show by playing an excerpt from a recent episode of my other podcast, Back to Happy. Mainly because it is SO much what busy moms are talking about—how to overcome daily chaos and feel a sense of control about things. So relevant just about now as kids ‘return’ to school.
Then I segue to interview Tarashaun Hauser, a former model turned blender/smoothie enthusiast and now wellness coach focusing on healthy body image and weight loss. She really learned how to overcome the negative messages of the media and more about ‘right’ sizes… I LOVED our conversation!
Tarashaun really understands what it takes to overcome our negative views of our bodies. Mainly because she overcame emotional eating and an eating disorder to find health and happiness.
Another other things, we talked about: * Her interesting story and how she got started * How and why we develop eating disorders * What is body dysmorphia? * A great exercise for appreciating your body again * The importance of self-care in body image * How you can tell if you are an emotional eater * Why smoothies work so well nutritionally * Getting started with smoothies * How to get your kids to smoothie into veggies…without being green!
Lots to learn and savor here, friends!
I hope you enjoy it like I did…
RESOURCES Back to Happy on Apple iTunes
Devi Yoga Online Classes
Tarashaun Hausner’s Blender Babes
Tarashaun’s Meal Planning Tool
Recipe ideas for blender food
Blender comparisons
MORE ABOUT TARASHAUN Tarashaun is the founder of Blender Babes with a long held passion to help people live a Healthier Lifestyle in our chaotic and stress-heavy world. It took many moons to find this path – and she is very excited to share what she has learned and help people around the world more easily and quickly prepare healthy meals at home!
This week’s show is all about my come to Jesus moment with the planet. Because when you get really scared by climate change as I was last week… well, you start to think.
I begin with an essay from my blog, The Magic and the Challenge of Letting Go. In it, I share some vulnerable thoughts about times in my life when letting go was particularly tough. And what I learned about the entire letting go process. If you tend to hang on, this one’s for you.
My main essay is my own creation this week—all about a connection I’ve discovered between excellent self-care and being good stewards of the planet. As it turns out, the two truly intersect beautifully. There is a certain pace that living green requires, and it turns out to be the very same pace that is part of living in balance. Of being mindful as you move through your day, consuming consciously, making good decisions, and not taking this poor old Earth for granted any longer.
I share ideas about
- My come to Jesus moment
- Why we avoid these ideas of environmentalism
- How to keep a sustainable kitchen
- What walking in nature can do for our nerves
- The deep self-care of no longer driving
It’s all about a fundamental return to values… the very same ones I write about in my book, The Extremely Busy Woman’s Guide to Self-Care.
May this resonate with you, friend.
Wishing you well, wherever you are…
RESOURCES Free Self-Care Minicourse
The Joy of Letting Go
The Self-Care Group for Extremely Busy Women
101 Ways to Fight Climate Change
Box breathing video
MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
Hello friends!As we emerge into the fall, and all of the challenges and mojo that brings with it, I stopped to pause for a moment … and reflect on a sunset. I begin this show with an unpublished piece of writing I did that’s been a favorite ever since I wrote it. It tells the story of my late daughter Teal, and a memorable interaction we had around a sunset.
I welcome ‘Plant Trainer’ Shoshana Chaim in this show, a busy mom AND an expert on living a plant-based life. Her breadth of experience is quite awesome. It really made me consider going plant-based myself, which is not only beneficial for the planet, it’s a way for all of us to get a whole lot more healthy energy on board.
In particular, we talked about * Her incredible story on becoming plant-based * Why ‘neutral foods’ matter… and what they are * How being plant-based has affected her parenting skills * Why we don’t really taste our food * How being plant based has amped up her energy * How to talk about a plant-based diet with your kids… and what to expect * Useful tips for getting everyone, kids included, on board
It’s an inspiring show… I hope you love it!
LINKS The Lesson in the Sunset
About Teal
Back to Happy on Apple Podcasts
The Self-Care Group for Extremely Busy Women
Forks Over Knives Trailer
The China Study
Prevent and Reverse Heart Disease
Thrive by Brendan Brasier
Plant Trainer’s Recipes:
Yummy Foods Activity Book for Kids
Digestive Ebook
MORE ABOUT SHOSHANA Shoshana is a Family Health and Wellness Coach who works one-on-one with busy parents and families to alleviate the stress in life that’s caused by poor diet, unhealthy lifestyle, and chronic illness. She’s also the co-host of the popular Plant Trainers Podcast.
I start this week’s show with a good hard look at anger I held in most of my adult life… and how I learned to heal it. This one’s for you if you’ve suffered from anxious, tense shoulders, grinding jaws and teeth, and a sense you’re going to explode sometimes. The good news is… you can recover! I’m here to tell you how in my essay, How I Learned to Stop Fighting… And How I’m Healing My Anger.
My guest is the fun, wise and inspiring body transformation coach Jennifer Nagel. She totally rocks it with usable ideas you can immediate put into motion to create an exercise routine (if you don’t have one) or modify your existing one to be more efficient. And more fun.
(Squatting with dogs… for real!)
Loved our chat, and you will, too! Here’s what we talked about:
- The value of ‘small bites’ when it comes to exercise and wellness
- Can you truly get fit in 10 minute chunks?
- 4 fun exercise combos (videos below)
- How to start from zero and get back into shape again
And why? Because nothing—NOTHING—effects your well-being like a regular fitness routine. And we’re here to help you fit this into your life.
Here’s to your abundant self-care!
RESOURCES Suzanne’s Free Self-Care Course
10 Minute Resistance Training video on YouTube
Link to my program page with a free strength training tutorial
Jennifer’s website
Jennifer Nagel is a certified personal trainer and body transformation expert, specializing in helping high performing women over 30 get fit for life. Her credentials include:
✔ B.S. Michigan State University, Food Science
✔ MBA University of Michigan Flint, Management
✔ ACE Certified Personal Trainer
✔ NPC Women’s Figure Competitor 2016-2018
If you’re hurting in the AM, this one’s for you! Take a listen to this special episode, created just for listeners to my own Self-Care for Extremely Busy Women podcast.
Tyler’s got the goods on how to set up each day for success and leads you by the hand in this quick, easy and soothing start to the day.
Try it! It’s fun….
Today’s show starts with a timely little chunk of my other podcast, Back to Happy, that deals with a VERY key piece of self-care: getting support. Can’t actually muster up the mojo to make that ask? You’ll get some good ideas on how and where to look for help in our intro. Then on to the main part of our show … a reprise of a piece I recorded in 2019.
Why? Because we can’t ever get enough reminders about having strong boundaries. They truly are the key to a balanced, happy life.
You know when you have strong boundaries because people don’t take advantage of you. You know how and when to say no – and you know it’s a balancing act. But for some of us … boundary setting is not so easy.
I lay out the basics here, by getting into the meat of the matter when it comes to boundaries. You’ll learn:
- Why they matter so much to self-care
- How you know if your boundaries are weak
- How to know if a boundary is being violated
- The lies busy women tell themselves to keep bad boundaries in place … and why
- Encouragement and practical tips for how to proceed in a healthier way
It’s all here in a scant half hour … hope you enjoy! And I’m SO glad you took this little bit of time to honor your boundaries.
Here’s to YOU!
RESOURCES Back to Happy Podcast
The Extremely Busy Woman’s Guide to Self-Care
MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
Did you know, first of all, that more than 90% of all Americans have demonstrated some codependent behaviors? Codependency is the stepsister to substance abuse, including alcoholism. And there are apparently 15 million alcoholics. That’s why today’s show is around self-care and alcohol.
I begin by reading an essay with some helpful questions to ask yourself when it comes to codependency, especially in hard times, A Codependent’s Checklist for Navigating Hard Times. Because if there’s one thing I know as a child of an alcoholic, once things get at all scary, insecure or uncertain, that codependent, controlling behavior badly wants to come out!
I also have the great pleasure of interviewing Ruby Warrington in this show, the pioneer behind the ‘Sober Curious’ movement. She wrote the book on it, literally (see below) and has a lot to say about how casual drinking, even when we don’t really mean to, can undermine a life of beautiful self-care bliss.
Ruby’s take is refreshing on this old chestnut of a topic.
Here’s what I learned: * What sober curious really means * Some key questions to ask yourself about your drinking * What is life like without using alcohol every day? * The truth about stress and alcohol * Some cues your body gives you when you need to cut back * Navigating COVID-19 and alcohol use * Easy tips on cutting back from 2 to 1 drink per day
Thanks so much for making time for your self-care today!
Take good care,
RESOURCES The Busy Woman’s Guide to Self-Care
Back to Happy Podcast
SOBER CURIOUS: The Blissful Sleep, Greater Focus, Limitless Presence, and Deep Connection of Sobriety by Ruby Warrington
Ruby’s Sober Curious Facebook Group
Ruby’s Sober Curious Podcast
Ruby on Instagram
MORE ABOUT RUBY Ruby Warrington is the voice behind the term Sober Curious. Author of the 2019 book of the same title, her work has spearheaded a global movement to reevaluate our relationship to alcohol. Other works include Material Girl, Mystical World (2017), The Numinous Astro Deck (June 2019), and the upcoming Sober Curious Reset (Jan 2021). Founder of “Now Age” lifestyle platform The Numinous, and with 20 years’ experience as a lifestyle journalist, Ruby is also a sought-after speaker, book doula, podcaster, and brand consultant, and is known as a true thought leader in the modern wellness space.
It’s that time of year again, when I remember my late daughter Teal whose death reminds me all that is great about living. Sound counter-intuitive? That’s because Teal was a very unusual person. She knew more about joy and happiness, than most anyone you’ll meet. And I continue to learn from her.
I begin this show by reading an essay I wrote, Tapping Into the Joy of Life (in memory of Teal), in which I share that intrinsic joy she had. Then we move on to talk about ‘super charging’ your life with a woman who knows just how to do this.
Dr. Judy Ho is a triple board certified expert in all aspects of neuro biology … AND a pretty awesome TV personality as well. She spilled the goods on the following:
- Why multi-tasking just brings you down
- Neurobiology for soothing business minds at work
- Productivity hacks for stressed out days
- Why the Pomodoro Technique is so important (see more below)
- Procrastination and how it leads to stress
- Household stress relievers you might not expect
- What’s up with worrying at night …
Plus so much more … as usual!
So very glad you’re here!
RESOURCES The Busy Woman’s Guide to Self-Care
Back to Happy Podcast – Ep 6
Dr Judy Ho on Twitter, Instagram, website
What is the Pomodoro Technique?
https://en.wikipedia.org/wiki/Pomodoro_Technique
MORE ABOUT DR. JUDY She’s the host of the podcast, SuperCharged Life with Dr. Judy …
Dr. Judy Ho is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, and published author, most recently penning Stop Self-Sabotage, published by HarperCollins; a book detailing a scientifically driven six-step program which has been translated into 7 additional languages around the world. Dr. Judy maintains a private practice in Manhattan Beach, CA where she specializes in comprehensive neuropsychological assessments and expert witness work
Dr. Judy regularly appears as an expert psychologist on television, podcasts, radio, and contributes to other media including print and electronic periodicals including Psychology Today. She is a co-host on the Emmy Award winning syndicated daytime television talk show The Doctors, and co-host of CBS’s Face the Truth. A complete listing of her TV appearances can be found here. Her podcast, Supercharged Life, produced by Stage 29 Productions, gives listeners tangible, scientific tools so that everyone can "supercharge" their lives
Today’s show is dedicated to the too busy woman who’s just up to her eyeballs in thoughts. I start by reading an essay I wrote called ‘Notes from a Reformed Time Binger’. It’s all about the crazy ways we try to overwork … or lose ourselves in a cascade of Netflix episodes. The goal, of course, is moderation in all things.
And it’s important with time to assess just how we’re using it.
As for your brain, does it seem a little crowded in there? Like too many competing voices are vying for your attention? Relax, girlfriend. You’re just like the rest of us … and there is a solution. It won’t even cost you a dime.
I’m talking in this show about the power of apologies, making amends and learning from your mistakes. Cause hey … no matter how much of an overachiever you are, you’re gonna make some. You just will!
And it really is okay. In fact, these mistakes lead us to great lessons we might otherwise never have. And isn’t learning the point of this mad thing we call life?
I hope this show inspires you … and gives you some room for thought.
Posted with love,
- I’ve been dying to hear how you’re doing with all of this! Feel free to send me an email and let me know. Also if you have suggestions for topics to explore. Send to me, Suzanne AT suzannefalter.com. Thanks!
RESOURCES It’s About Time: Finding Magic, Power and Ease in Your Life by Leslie Keenan
Self-Care for Extremely Busy Women Facebook Group
There are mothers of young children out there that don’t have time for self-care. Heck, some say they don’t even have time to pee. My mission is to help them stop … for just one moment … and rethink their approach to self-care.
Get back to glowing self-care with The Busy Woman’s Guide to Self-Care.
MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
First I begin this show by reading an essay I wrote called ‘How I Stopped Being a Wounded Decision Maker’. Because if there’s one thing that brings us down, drains our energy and makes self-care REALLY hard, it’s making rash decisions that don’t serve us well.
My guest this week is Emily Nichols who has worked with Whole30 nutrition, and made her way to become a podcaster on the subject of self-care. As she’s my sister in self-care, we had a lot to talk about! From our conversation, I learned all of this:
- Emily’s journey with self-care
- Why we feel so guilty about it
- What true self-care actually looks like
- Her own ‘sacred self-care’ routine
- How she approaches fitness so it really works for your
- Why she takes ice cold showers (!)
- Emily’s ideal fitness routine
- How to fit in self-care when homeschooling
… and much more, as ever.
Hope you find this the boost you need to carry on with your own self-care!
RESOURCES The Extremely Busy Woman’s Guide to Self-Care
Emily’s Podcast – The Self-Care Isn’t Selfish Podcast
Emily’s Blog
Emily’s Free and Paid Learning options
MORE ABOUT EMILY I launched The Self Care Isn’t Selfish Podcast in August of 2019 after a year of feeling pulled to start a podcast. Since 2015, I had been on my own personal health journey starting with Whole30 and watching the ripple effect happen in so many other areas of my life. I went from an always exhausted, unhealthy (mindset and body), working mom and wife to a women who knew her own SELF CARE had to be the first priority. I started focusing on own daily self-care routine to fill my own cup.
And guess what? I didn’t feel guilty about that at all because I was a better wife, mom and coach because of it. I knew I could help other women who felt the same way as I did and knew I wanted to provide free resources to help others find their own version of SELF CARE and that, my friends, is when The Self Care Isn’t Selfish Podcast was born!
It’s time we took a good hard look at rest, and our ability to maximize it. That’s why I’ve begun this show by reading my essay, 13 Ways to Overcome Sleeplessness. Even if you think you’ve tried everything, I know you’ll find relief here. Some of these remedies continue to help me sleep quite well!
Today’s interview is with the interesting Fiona Thomas. She’s really gotten underneath our need for social media—and what that costs us in terms of depression and anxiety. And given that more and more of us are soaking up more digital media all the time, given world news right now, this seems like an important heads up.
I hope you find the following as useful as I did: * Fiona’s own digital media & depression story * How this led to compulsive overheating and working out * The cost of following social media influencers * How to protect yourself online if you’re vulnerable * Taking an ‘offline vacation’ and what the impact is * How (and why) to be more authentic online * Did the depression/anxiety shift with her online use? * How she now eases her anxiety
May this be a help as we navigate rough waters.
Posted with love,
RESOURCES Say Goodnight to Insomnia, Gregg Jacobs
Steps to Elicit the Relaxation Response, Herbert Benson
Fiona Thomas website
Depression in a Digital Age book
Article on Social Media and Anxiety Disorder (VeryWellMind)
MORE ABOUT FIONA Fiona Thomas describes herself this way:
I’m a Glasgow girl living in Birmingham and was diagnosed with depression in 2012. I was unable to work for almost a year, and turned to blogging in that time as a hobby.
However, though it started off as a way to pass time, I quickly became obsessed with the online world, leading me to experience high levels of anxiety. Now a proud advocate for technology as a communication tool for those of us who suffer the crippling symptoms of mental illness, I have used the internet to help hone my identity and create a supportive community.
I’m a successful author and freelance writer with work published on Metro, Healthline, Heads Together, Mind, iNews and Happiful magazine.
Fiona Thomas is also the author of Depression in a Digital Age.
Today’s show is all about tuning in to the fountain of gold that is your inner wisdom. I begin this show with a chapter from The Extremely Busy Woman’s Guide to Self-Care. It’s called Why Self-Care Is Not Ultimately About Time Management.
See, that tight schedule you keep fighting against? It’s actually more flexible than it may appear. But you have to be willing to make the changes necessary to free up some time. Sound impossible? It’s not … tune in to learn more.
As for the main chunk of our show…
It’s old news that there is a powerful body-mind connection, of course. But my late daughter Teal’s take on it is special I think. So I spend a fair amount of time on this podcast talking about her ideas on what the body tells us about our minds. There’s some very real wisdom here.
You will learn: * How to observe what is going on in your body – and see if you’re squelching that key information * Some helpful questions you can ask yourself about your own body discomforts * What cravings might be trying to tell you * The four most common emotions we try to suppress, mask or avoid … though our bodies won’t let us do that for long
As ever I look forward to your ideas as well. Feel free to drop me a note at Suzanne AT Suzannefalter.com if you want to make a comment about this podcast.
Take care … and don’t forget to take good care!
RESOURCES Back to Happy Podcast
Here our newest episodes on anxiety, handing difficult emotions, and the beginning of the transplant journey
The Extremely Busy Woman’s Guide to Self-Care
Why Self-Care Is Not Ultimately About Time Management
MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
In the spirit of growing better as we grow older, I begin this show with a key part of any good self-care plan—being able to ask for help. I don’t know about you, but I’ve struggled with this. And now I’m on the other side AND a big advocate for getting as much support as I can. If you find it challenging to ask for help… this one’s for you.
I had a lot of fun in this interview with hosts of the Hot Flashes & Cool Topics podcast, Colleen Rosenblum and Bridgett Garratt. What a lively pair! They actually make going through menopause sound … well … appealing.
For real. And as a survivor, I’d agree. For now all the old pretenses and worries finally die off. As we noted in the show, we shift into ‘Ambition 2.0’ and no longer feel like driven over-achievers who must show up everyone else in the room.
In other words, we can relax! Here’s what else I learned:
- What ‘The Invisible Woman Syndrome’ is and why it matters
- Where exactly did all that ambition go?
- How menopause helps us with our values
- How to maintain energy when it seems to be fleeting
- Menopause and our shifting body image
- Should you medicate your way through menopause?
It’s an inspiring show. Whether you’ve been there or not, you’re going to learn something powerful about your body and your heart and soul.
Thanks for being on Team Self-Care!
RESOURCES Hot Flashes & Cool Topics podcast
Hot Flashes & Cool Topics site
Back to Happy
- Show notes
- Apple Podcasts
- Spotify
- Stitcher
The Extremely Busy Woman’s Guide to Self-Care
MORE ABOUT HOT FLASHES & COOL TOPICS
Hot Flashes & Cool Topics is a podcast changing the old narratives for women in midlife and beyond.
A podcast about the good, the bad and the freedom we earn at a certain age. If you have survived the foundational years of raising children or building a career but not quite ready for retirement (and some who are), then listen and subscribe to Hot Flashes & Cool Topics.
We will explore life’s challenges, freedoms and experiences of today while comparing shared stories of yesterday.
Please join us on this midlife journey and share the experiences that have made you laugh, cry or scream.
Contact us or Follow on Instagram and on Facebook
Welcome to the podcast that aims to help you get past your struggles. What Back to Happy’s hosts offer is a little perspective, much of which they gained when Suzanne’s daughter’s heart saved Debi’s daughter’s life. Debi is also a Paradise wildfire survivor. These life-defining experiences changed both of them for the better, as they completely reinvented their lives with the wisdom of a new perspective.
In fact, Suzanne’s daughter Teal wanted to be a healer before her sudden death. And today Debi’s daughter Amera actually is a healer, working in a hospital to provide people with cardio sonograms. This podcast is meant to continue Teal’s healing legacy, as Debi and Suzanne share her positivity.
Today both of them truly are happier than ever, even after losing everything. Each show offers uplifting, humorous talk and answers to your hard questions. Debi and Suzanne take on life’s greatest challenges, from anxiety to grief, anger, finding healthy relationships, making difficult requests. And, of course, they’ll be sharing their organ donation story, as well as your write-in questions.
No matter what you’ve been through … you really can get back to happy!
I begin this show with a little rhapsody about baking, cooking and nesting as a way to relieve anxiety. For me it’s tried and true … and as promised, here is a WONDERFUL recipe that will put you right in the mood. It’s for the best chocolate cake on the planet … The cake recipe was in the long gone, much loved Gourmet magazine. (An oldie but goodie!)
And the handwritten frosting recipe was something Teal cooked up, and wrote out here. (Let me just say, I remember the day all that confectioner’s sugar went flying all over the kitchen.) Before her death, she was studying to be a professional cake decorator.
Today we’re also exploring what it takes to release the tight hips we get from sitting all the time. I had a wonderful interview with Christine Koth, author of Tight Hip, Twisted Core and inventor of the Hip Hook. When I first heard the title of this book, I knew I wanted it immediately … and yes, by gradually releasing that tricky iliacus muscle … I am pain-free today!
I learned: * Symptoms of a stressed iliacus muscle * Problems that cause inflammation and tightness * Different ways to release this tightness * Why we can’t directly release the iliacus muscle * The average length of recovery when working with this issue
I highly recommend Christine’s work with this. And I really hope you find this show helpful… and may you have healthy hips once more!
My best as ever,
LINKS
Tight Hip, Twisted Core Book
https://www.christinekoth.com/
TheHipHook.com
BIO Christine Koth, MPT is a licensed Physical Therapist who has specialized in treating the hip area for decades and has been aptly named the "Iliacus Queen." She is also the inventor of the Hip Hook (TheHipHook.com) and has helped countless clients recover from hip-related issues.
She received her Masters of Physical Therapy and B. S. in Biochemistry from the University of Wisconsin-Madison. Christine's tenacious spirit has resulted in the creation of many physical therapy clinics, a private school for children, an outdoor classroom at a local elementary school, international wellness retreats, women's groups, and thriving wellness and holistic communities.
For decades, she has used her physical therapy practice and skills to guide people towards wellness. She is naturally inquisitive and has a long track record of successfully evaluating her clients to determine the real source of the problem. She believes the key to health is knowing the "why." As a holistic physical therapist, she uses her years of practicing alongside many different types of alternative and traditional practitioners to approach her clients and the world in a way that effortlessly puts all the pieces of the puzzle together.
Attention all friends who are looking for encouragement … and growth! Help is at hand!
I begin this show by reading an essay I wrote called ‘Ten Sure Signs of Growth’… it’s for everyone who’s been working hard on evolving. Especially if you’re not sure it’s making a difference. Chances are it is—and here’s how you know.
I follow this by coaching any woman who gives too much through the process of letting go of her guilt. We are such a guilt-ridden group, us Extremely Busy Women. We think everyone else comes first … and girlfriends, that’s just plain misguided.
You DO deserve stunning, abundant, healing self-care. And you DO deserve to make time for you… in spite of the long To Do list. Along the way in this show, I share some faulty mindsets that can trick us into thinking we don’t deserve self-care.
Then I share a powerful journaling exercise, that can literally turn your mindset around completely. Take out a notebook and have at on the following questions … or on some wonderings of your own about WHY you need to say ‘Yes’ too often.
Helpful Journaling Prompts For Women Who Give Too Much 1. What does giving too much/not saying no cost you? 2. When do you feel like you can’t say no? 3. Who can’t you say no to? 4. How does 5. What would happen if you did say no? 6. Is that a proven fact, or just your imagination? 7. Would you be willing to try saying ‘no’?
I hope this helps you get back to overflowing, beautiful self-care. Because yeah, you really DO deserve it!
RESOURCES Self-Care Group for Extremely Busy Women
MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
Today I’ve got two super self-care ideas for you: making an art journal, and dropping the need to apologize a lot. You’ll know if the latter applies, because you’ll immediately think … uh oh.
That was me, until I got a grip on my need to apologize, especially when someone else was at fault. This disempowering habit can be turned around, though. May this little essay serve you well! Cause if I can do it—you can do it!
Meanwhile … down in the trenches of self-care….
Can you find greater peace and happiness you’re making art? Even if you’re not an artist?
That is the question posed, and the work done by my guest Amy Maricle. She calls her work teaching people how to make art journals, “meditation through art”. And if you’re the sort of person who gets really excited in art stores, this one’s for you.
One of the things I thought was really interesting in this conversation was how keeping an art journal, and basically just doodling creatively, helps you release stuck old motions. You know this is great healing!
She says: “I love watching my confused, stressed out, annoyed, worried page turn into something new – and often – something imperfectly beautiful. It’s a great metaphor for life – being willing to stay with my feelings, try some healthy ways of airing them out and understanding them, and watching them transform.”
Join me as I chat with Amy about some of the following:
-
How to keep your mind the way when you’re making art
-
What an art journal is and why it matters
-
What’s it play when our emotions transform while making heart
-
How to get over your fear and get started
-
Cool technical tips on how to make more effective or journals
Enjoy, my friends….
LINKS –
Harriet Lerner, The Dance of Anger
See Amy’s gorgeous site, with examples of Art Journals
Amy’s Free Class
Amy’s Classes
Journals to Use
Mixed Media Pad
Moleskin Sketchbook
Some Paints to Play With
Watercolors
Acrylic Paint
A Fun Gel Pen Set
MORE ABOUT AMY “Art journals are an amazing outlet for creativity, venting, and playful self-exploration. I’d love to share them with you. Whether you are brushing on paint to let off steam, doodling away your worries, or digging into your deep personal images, art journaling is a forgiving and accessible art form.
“I keep an art journal out on my table with some supplies, and it tempts me to spend at least a few minutes a day exploring the worlds that appear on the page, and figuring out what I really need and want in my life. It’s grounding, freeing, and playful. You can learn more about art journaling here.
I began this show with a reflection on the incredible wave of empathy, support and ‘wokeness’ that is sweeping the world right now in response to the killing of George Floyd and others by police. I urge my fellow white listeners to drop by and watch a video I created on my Facebook page, and check out the anti-racism resources I have listed. Also, I urge all to make a commitment to how you will stand up and engage in fighting hate, prejudice and racism. The time is now!
Then I read an essay I wrote back in 2013, when I was still actively grieving my daughter’s death. I learned SO much in that time, and here I share ‘How to Keep the Faith When All Hell Is Breaking Loose’. May you find some comfort here, especially in such intense and powerful times.
This essay was included in an audiobook I recorded last year titled The Joy of Letting Go.
I loved my conversation with wise woman and trauma expert Liz Mullinar. She recorded with me from her home in Australia, where she has helped thousands of adults heal from childhood trauma. This is an important show to dig into if you know you’re suffering from the effects of the past.
You can heal, friend, and Liz shows you how in our show … and in her wonderful book, linked below.
In our conversation, I learned: * The definition of trauma and what happens to the brain * The difference between women and men in trauma treatment * How untreated trauma affects our ability to parent well * How to know if you’re suffering from old trauma * What has been lacking in trauma recovery work until now * How we can stop being a victim … and learn to be happy * Liz’s particular treatment process and how it impacts the neuro-wiring of the brain * What gets people into trauma therapy to begin with
I hope you find this as useful and interesting as I did.
As ever … I’m so very glad you are here!
Big hug!
LINKS My list of Anti-Racism resources and a video I show, ‘How Will You Make a Difference?’, on Facebook
The Joy of Letting Go Audiobook
Liz Mullinar’s book, Heal for Life: How to Heal Yourself From the Pain of Childhood Trauma
Heal for Life Website
MORE ABOUT LIZ MULLINAR Liz Mullinar is a survivor of childhood trauma and the founder of Heal For Life Foundation. Heal For Life centers in Australia, UK and the Philippines have helped over 8,500 adults and children heal from their childhood trauma through an affordable five day, residential program for trauma recovery.
Liz is an internationally renowned speaker and has delivered many papers at international conferences on the Heal for Life Model of healing. She is the author of two books published by Hodder Headline: Breaking the Silence and The Liz Mullinar Story. She is a member of the Order of Australia for services to the Arts and survivors of trauma, and in 2000 was awarded inaugural Australian Humanitarian of the Year Award.
This week, I’ve put together some ideas to respond to the massive, worldwide Black Lives Matter protests that have been going on. It is a completely heartbreaking, intense and inspiring time to be an American, and I pray with all my heart that change finally comes for all who have been oppressed. Please God, may it be so.
I also recognize that the US is going through a profound crisis—one that has been a very, very long time in coming. Yet, like all crises, this one will have its own lessons to bear … if we are listening. That is why I begin this show with an essay I wrote in the first year after my daughter Teal died.
It’s called The Value of a Good Crisis. I hope you like it.
I also share some ideas about a process I’ve uncovered I like to call ‘Extreme Self-Care for Extreme Times’. Why? Because if these times aren’t extreme, I don’t know what is. And sometimes, that’s what change requires.
Still, we have to get through them in one piece. So here are some ideas about how to make that happen.
I close out the show with a guided visualization that helps you connect to those who have guided you and held you with love. It’s a sunset on the beach encounter that will help you get the messages you need to stay strong, and return to YOU.
Much love as ever …. You’ve got this!
RESOURCES Devi Yoga Online
The Self-Care Facebook Group for Extremely Busy Women
MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
Meredith Atwood used to be a triathlete. And a lawyer. And a generally kick-ass sort of person. Everything was going great … until it wasn’t. Meredith found her way back to herself through a crisis of sorts. Her husband confronted her about what had become out of control drinking … She had to really tell the truth about it, and so her life finally fell in line.
Meredith calls our bad choices ‘nonsense’, and shares an inspiring message of possibility for anyone who is tired of the status quo. Because, yes, she did master hers.
In speaking to Meredith, I learned:
- What ‘nonsense’ really means … and why it matters
- The cost of people pleasing, gossip and more bad habits
- How to get clarity on what your own ‘nonsense’ is
- Why we make bad choices in the first place
- The biggest challenges around getting rid of your own nonsense
- Her thoughts on failure
- What her biggest takeaways are
It’s an episode I think you’ll find really valuable. I know I did.
RESOURCES Be On our Street team
Sarah Spencer Self-Talk Radio
I’m Too Much … Are You? Essay
Meredith’s book The Year of No Nonsense: How to Get Over Yourself and On With Your Life
Meredith’s Website
Meredith’s podcast, The Same 24 Hours
MORE ABOUT MEREDITH Meredith Atwood is a recovering attorney, wife, mother of two, four-time IRONMAN triathlete who had never run a mile in her life until she tackled the sport of triathlon. In 2010 she started writing and created her Swim Bike Mom blog. More recently, she is the author of The Year of No Nonsense.
What does it take to weather, say, a pandemic with true strength and resiliency? My guest Cheryl Jones is a grief expert, and a therapist specializing in helping people weather loss. I know you’ll find her story as inspiring as I did.
But first, I share my thoughts about how to navigate those hellish moments when you feel super charged with anger. They happen to all of us—perhaps even more often when we’re weathering quarantine with lots of others. Including kids. Below you’ll find a link to the essay on my blog I read from.
Cheryl Jones is a wise, grounded woman who just makes you feel reassured about life. And I love her message of resiliency. Correctly, she has identified one of the predominant emotions we’re all weathering right now: global grief.Here’s what else I learned:
- Tips for navigating all kinds of grief
- Dealing with our own ‘survivor guilt’ if we don’t get COVID-19 or lose our job
- The importance of gratitude … even now
- Signs you might be grieving
- How to identify where you’re struggling, and how to cope
- The difference between grief and depression
- How to use our grief to heal ourselves … and transform our lives
It’s a great show. Enjoy!
LINKS Get Yourself Back to Glowing Self-Care Minicourse
Essay: Read This When You Feel Like Losing Your Cool
Cheryl Jones Radio show on VoiceAmerica – Good Grief
MORE ABOUT CHERYL JONES Cheryl Jones is a marriage and family therapist, educator and radio host. During her professional education, her first wife was diagnosed with Multiple Myeloma, which was at the time a uniformly terminal illness with a 6 month to 1 year prognosis. In the 8 years that followed, Cheryl engaged daily in the work of preparing for her wife's death. She received training during this period from Stephen and Ondrea Levine (Who Dies and Grieving Into Life and Death) and Richard Olney (founder of Self-Acceptance Training). After her wife’s death, Cheryl immersed herself in her own multifaceted grief, surprised by frequent moments of joy.
Cheryl is Manager of Professional Education at the Women’s Cancer Resource Center, offering training in Cancer and Illness Competency. She is also a support group leader at the Center. She has trained extensively with Erving Polster, leader in the field of gestalt therapy and author of many books, including Everybody’s Life is worth a Novel.
It is a time of vulnerability, exposure, risk and relief for many of us as we creep out from our coronavirus shelters. To that end, I’m replaying an essay I wrote in 2014—six years ago—after the death of my daughter Teal. I emerged then, feeling mighty vulnerable.
You can find that essay on my blog here. It’s called “Is This Crazy Contraption Seriously Going to Work?”
I’ve also re-released one of my main segments from early 2019, about getting through tough times. I share some thoughts I learned after recovering from a nasty fight. (Hey … they happen!)
No, you don’t have to curl up in a ball and never emerge again. Nor do you have to spend all your time with fists curled in fury, or shrinking in the shadows. Tough times can be not only navigated … they can be healers.
In terms of long-term difficulties – recovering from divorce, serious illnesses, deaths, or any kind of big job or life transition that is especially hard, self-care is critical. And yet … so many of us don’t know where to begin.
I’ve listed my top ten go to activities for this kind of self-care … and the various resources are mentioned below.
May this inspire greater self-care for you!
Posted with love,
Suzanne
RESOURCES Surrendering to Joy book
Self-Care for Extremely Busy Women Facebook group
MORE ABOUT SUZANNE FALTER Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
About now a whole lot of us are just plain done with sheltering in place … do you know what I mean? We’re on week 8 here in California, and I am SERIOUSLY ready to go to the beach. However, all is not lost yet. Things are slowly beginning to creep back towards normal in the global pandemic.
That’s why I open this show with an essay I wrote called Why Moms Are Too Busy for Self-Care (and What to Do About It). Here you’ll find hands on, concrete ideas that will move you towards greater self-care no matter how many plates you currently have spinning in the air.
Meanwhile, how’s your relationship? And how’s your heart?
Challenges such as Tik Tok's "Text Your Ex Challenge" are increasing in popularity by the day. Bad choice for those who are alone. And those who are married have challenges of their own, beginning with driving each other just plain crazy sometimes.
So, why are people making such poor dating decisions? How have the "stay-at-home" orders changed the way folks view relationships? These are questions I asked LA psychotherapist Jaime Bronstein recently. Her answers were helpful. Here’s what I learned:
- The best thing you can do as a couple
- Mistakes couples are making right now
- How can we date safely during the pandemic?
- Non-app ways to meet someone
- Exes who text … should you?
- What about those who ghost you? What does it all mean?
There’s lots here to chew on … stay safe my friends!
RESOURCES Learn More About Your Needs (and a Gift for You!)
Guilt Detox
The Relationship Expert site
Jaime’s radio show on LA Talk Radio
Jaime Bronstein’s Instagram
MORE ABOUT JAIME BRONSTEIN Jaime Bronstein is a seasoned and dedicated psychotherapist who has been practicing for 18 years. She achieved a BA in Psychology from Boston University and a Masters of Social Work from New York University. Following the completion of her post-graduate work, Jaime went on to become a licensed Clinical Social Worker. She also has a certificate in Spiritual Psychology from the University of Santa Monica. Her therapeutic work integrates both a cognitive behavioral, humanistic and spiritual approach determined by the specific needs of her clients.
Lately, I’ve been on a media fast. Just not letting myself cycle down into the very bad news that surrounds us these days. And as I do, a remarkable thing happens.
I sleep better. My mind is clearer. I can get my work done. And I’m happier. So it occurred to me that this show should be about the benefits of doing this for all of us.
I begin with an essay I published in 2018 in Tiny Buddha called How Going Offline for Ten Days Healed My Anxiety. You can read it in the link below, if you’d like.
Also, I’m inviting anyone who listens to this show to get on the phone with me for just a few moments. (Conversation is free, I’m not selling anything, there is no agenda) just so I can learn what your biggest self-care needs are. This is my way of connecting with you so I can better serve you.
Sign up here for your five-minute slot: suzannefalter.com/quickchat
I’ve also chosen to replay a very popular segment I ran a while ago, The Strangely Addictive Nature of Stress. It really expands on what I was talking about in my introduction.
If you’ve been caught up in the pandemic swirl, and anxiety is getting the better of you … here’s a simple, easy solution.
May all of this serve you well!
With love,
RESOURCES Free Sample of The Joy of Letting Go audiobook
Five Minute Chats with Suzanne
The Joy of Letting Go
What does it take to truly let go of all the worries, fears and doubts that keep you up at night? It requires surrendering, completely. Letting go of all the negative talk in our heads, and the heaviness in our hearts.
Let Suzanne’s book, The Joy of Letting Go, take you through any crisis. Wise, warm and funny.
MORE ABOUT SUZANNE FALTER Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
Right about now, we could all collectively use a laugh, yes? That’s why I invited well known comic and fellow podcaster Leanne Morgan on my show. But before that … I share one of my more popular essays, 7 Keys to a Happier Life.
Cause hey, maybe you’re in the mood for one right about now. (Just guessing.)
OMG… that is all I can say after talking to Leanne Morgan. She is an original, that’s for damn sure. Vulnerable, real, essentially Southern (in Tennessee) and extremely hilarious. I wanted to talk to her to just break the logjam of emotions we are all dealing with right now.
Listen if you want some real girl talked mixed with hilarity AND …
- Jello salad
- Perimenopause
- Living with adult children who suddenly have to come home
- Will this make us better?
- Do we need a therapist … or a comedian?
And much more that simply must be experienced. That’s all I’m sayin’!
Enjoy dear friends,
RESOURCES Sweaty & Pissed
Leanne’s Instagram, where she posts her Jello Salad videos from her porch
Leanne’s website
Guilt Detox
Suzanne’s Self-Care Group for Extremely Busy Women on Facebook
MORE ABOUT LEANNE MORGAN Leanne’s funny but honest point of view has earned her spots on the Dr. Phil show as part of his “advice panel.” Leanne was chosen by The View as one of their most hilarious housewife’s and she was a finalist on Nick at Nite’s Funniest Mom in America. She has also had contracts with Warner Brothers and ABC to develop a sitcom based on her comedy and is currently collaborating with writer/producer Matt Williams (“Roseanne,” “Home Improvement”) and Lionsgate on a ½ hour sitcom.
Leanne is heard daily on Sirius / XM Comedy Channels and has appeared in comedy clubs, performing arts centers, and theatres across the country. In addition to her solo stand up career, she toured with the "Southern Fried Chicks" for three years and is currently part of a new comedy tour called "Country Cool."
Karen Nickell is a licensed nurse practitioner.
I begin this show with something so close to my heart … jigsaw puzzles! I’ve almost always got one working, and have for some years now. I’ve traded puzzles with friends, collected puzzles, and even made a few puzzles from photographs. (See Snapfish.com.) They are an oasis of calm for frazzled brains, and I’ve shared my delights—and a few pro tips, as well.
And what else could be better for a pandemic than looking at boundaries?
I learned so much about them while chatting with author Nancy Levin. And who doesn’t need boundaries—strong, real, healthy ones—while sheltering in place, huh? That’s what motivated me to bring her on the show. Because if there was ever a time … that would be now.
Here’s what I learned. * What a proper boundary looks like * What bad boundaries look like * The biggest boundary myth (it’s surprising) * The conclusions we draw that empower lack of boundaries * What weak boundaries cost us * How to set different, healthy boundaries * The part played by resentment in all of this * The importance of knowing and listening to your needs
May this serve you well in our challenging times … and may you stay safe, friend.
Much love!
RESOURCES The Puzzle Store
The Extremely Busy Woman’s Guide to Self-Care
Suzanne’s You Tube Channel
Setting Boundaries Will Set You Free on Band N.com
NancyLevin.com
The Boundary Bad-Ass Quick Tip Checklist
MORE ABOUT NANCY LEVIN Nancy Levin is a Master Coach and bestselling author of several books including her latest, Setting Boundaries Will Set You Free. Formerly the Event Director at Hay House for over a decade, Nancy is the creator of Levin Life Coach Academy, and offers in-depth coaching and training programs designed to support clients in making themselves a priority and setting boundaries that stick.
I don’t know if you’re like me, but about now I’d really like to stop sheltering in place. Oh I’d just LOVE to sit down to dinner at one of my favorite restaurants in Oakland or Berkeley. I’d love to freely wander the farmer’s market, or the rose garden up the street, now in full bloom.
But I can’t. And I won’t. Not until the time is right. Meanwhile, we have to cope. So that’s why this show is all about getting our much needed alone time. Did you know there’s even been research that proves how essential it is for re-grounding us?
And yet … if you’re trying to just get through every day. If you have small children or an elder to care for. If you’re about to or have just lost your job … or you’re just trying to work from home, it may seem impossible to take some time just for you.
Whatever the case may be, know that this episode will CHEER YOU ON, past the guilty feelings, the hesitancy and the thought that it’s impossible … towards a little soothing alone time of your own.Godspeed, my friend. Stay safe …
- If you haven’t ever heard my essay, Why Women Get Weepy, check it out. It’s a natural fit as the intro to today’s show …
RESOURCES The Joy of Letting Go book
Guilt Detox
My Amy Maricle podcast (from Self-Care Soother) on Art Journaling
My Julie Yogaressa podcast on Yoga Nidra
Zumba in Place
MORE ABOUT SUZANNE FALTER Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
It seems the opportunity right now is to go within. The world has pretty much ground to a halt, so why not … right? This is clearly the opportunity we’ve been presented with. This is why I begin this show with a chapter from my book, The Extremely Busy Woman’s Guide to Self-Care, ‘The Big Illusion About Getting Stuff Done’.
Then I go on to interview my beloved yogini Kashi Ananda, who has recently taken her very special Tri-Yoga classes online. They are truly beautiful—slow moving, meditative, the wavelike essence of flow.(It’s like yoga meets tai chi!) This yoga has the power to relax your vibe, right down to your toes.
No matter where you are (or are not) with yoga, may this help you either reshape your practice or get started. It’s suitable for all levels from beginner to advanced.
So if you’re suffering in pandemic, shutdown hell right now, here is a soothing balm. Kashi shared the following:
- The incredible story of how she found Tri-Yoga
- What yoga can do for any of us
- What is ‘awakening’ and what it has to do with yoga
- How to take a yoga class online, and set up your space correctly
- When yoga is appropriate and when it might not be
- A healing bit of yoga wisdom
Be sure to check out some of Kashi’s beginner Tri-Yoga videos to see this in action. Just beautiful!
RESOURCES The Extremely Busy Woman’s Guide to Self-Care
The Devi Yoga Online Studio
Kashi’s Calming the Chaos Rest and Restore class
(by donation)
Kashi’s Beginner Yoga Videos
MORE ABOUT KASHI Kashi Ananda, a senior teacher of TriYoga International, has studied with Kali Ray, the founder of TriYoga since 1991, and is on the TriYoga teacher training staff. Her lifelong exploration of movement, breath and spirit has strongly influenced her teaching style. Kashi has introduced and inspired many students in the flow of TriYoga who have since gone on to open their own yoga centers from Pennsylvania to South Africa. In her classes, Kashi creates a safe and joyful environment for students to enter deeply into the inner flow while giving clear and precise guidance for the correct alignments and the gentle spinal wave-like movements unique to TriYoga. The devotion, dedication and compassion that she brings to her teaching, reflect her many years of study with her Guru, yoga master, Yogini Kaliji. Kashi has over 23 years experience in teaching group classes, private and semi-private sessions, corporate classes, children, teens, monthly workshops, retreats and teacher training and is the owner/director of Devi Yoga Center in Sebastopol, California. www.deviyogacenter.com